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The Connection Between Visceral Fat, Pre diabetes and Type 2 Diabetes!

Type 2 diabetes does not appear suddenly.

It develops gradually — often over years — and visceral fat is at the centre of this process.

Understanding this connection is critical.

What Is Visceral Fat?

Visceral fat is the fat stored deep inside the abdomen, around the liver, pancreas and intestines.

Unlike the fat beneath the skin, visceral fat is metabolically active. It releases inflammatory substances and hormonal signals directly into the liver, promoting:

Insulin resistance

Increased glucose production

Higher triglycerides

Fatty liver

Systemic inflammation

It is not passive storage fat — it actively drives metabolic disease.

How It leads to pre diabetes:

When visceral fat increases, the liver and muscles become resistant to insulin, meaning their cells need more insulin to be able to absorb glucose from the bloodstream.

The pancreas compensates by producing more insulin. For a time, blood sugar remains only mildly elevated. This stage is called pre diabetes.

Common early signs include:

Borderline fasting glucose

HbA1c in the pre diabetic range

Rising triglycerides

Increasing waist circumference

Most individuals feel completely well.

But internally, pancreatic beta cells which produce insulin are under strain.

If visceral fat continues to accumulate, compensation fails — and pre diabetes progresses to type 2 diabetes.

Why South Asians Are at Higher Risk

South Asians tend to develop visceral fat at lower Body Mass Index (BMI) levels.

A person may appear “normal weight” yet carry significant abdominal fat and insulin resistance.

Waist circumference is often a better indicator of risk:

Men: Above 90 cm

Women: Above 80 cm

It is not just how much you weigh — but where fat is stored that is important.

The Self-Perpetuating Cycle:

Greater the visceral fat, greater the insulin resistance,

Greater the insulin levels, greater the storage of visceral fat.

Chronic stress, inactivity, refined carbohydrates and poor sleep accelerate this cycle.

Over time, this leads to:

Persistent high blood sugar

High triglycerides

Low HDL cholesterol

Fatty liver

Hypertension

This cluster forms the basis of metabolic syndrome — with visceral fat as the driver.

The Encouraging Reality

Visceral fat responds well to lifestyle intervention.

Even a 5–7% reduction in body weight can significantly improve insulin sensitivity.

Effective measures include:

Regular brisk walking

Resistance training

Reducing refined carbohydrates

Adequate protein intake

Good sleep

Stress management

When addressed early, pre diabetes can often be reversed.

Summary

Visceral fat is the main driver of insulin resistance.

Pre diabetes is a warning stage, not a harmless condition.

South Asians are vulnerable even at lower BMI levels.

Waist circumference is a powerful risk marker.

Early lifestyle correction can prevent or delay type 2 diabetes.

Abdominal obesity is not merely cosmetic.

It is a metabolic warning sign.

Related article:

‘Waist Size, Blood Pressure, Blood Sugar And Heart Health!’.

The Relationship Of Abdominal Fat And Heart Health!

When the Belly Shrinks, the Heart Sighs in Relief

There is a visible change when abdominal girth reduces. Clothes fit better. Movement feels lighter. Energy improves.

But there is also an invisible change — deeper, quieter, far more important.

The heart’s workload begins to fall.

Visceral fat — the fat stored deep inside the abdomen around the liver, pancreas, and intestines — is not passive storage. It is biologically active tissue. It releases inflammatory chemicals, alters insulin sensitivity, increases blood pressure, and disrupts lipid metabolism.

It behaves less like stored fuel and more like an endocrine organ.

And the heart pays the price.

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The Mechanical Burden

Every kilogram of excess tissue requires blood supply. More tissue means:

Greater total blood volume

Higher cardiac output

Increased pressure load

Thickening of the heart muscle over time

The heart must pump harder and more frequently to serve a larger metabolic territory.

When visceral fat reduces, circulating blood volume gradually decreases. Peripheral resistance improves. The demand on cardiac output falls. The heart can pump more efficiently, with less strain.

***

The Hormonal and Inflammatory Load

Visceral fat secretes pro-inflammatory cytokines and contributes to insulin resistance. This combination:

Stiffens arteries

Impairs endothelial function

Promotes plaque formation

Raises triglycerides

Lowers HDL cholesterol

Chronic low-grade inflammation keeps the vascular system in a constant state of irritation.

When visceral fat reduces, inflammatory markers like CRP often decline

Insulin sensitivity improves.

Blood pressure tends to fall

Lipid patterns shift favorably

The inner lining of the arteries — the endothelium — begins to function better.

Nitric oxide production improves

Arteries regain some of their flexibility.

And flexible arteries make the heart’s job easier.

***

The Blood Pressure Effect

Abdominal obesity is strongly linked with hypertension. Mechanisms include:

Activation of the sympathetic nervous system

Increased renin-angiotensin activity

Sodium retention

Arterial stiffness

Reduction in visceral fat often leads to measurable drops in systolic and diastolic blood pressure.

Even a 5–10% reduction in body weight can produce meaningful cardiovascular benefits.

Lower pressure means less resistance

Less resistance means less strain

Less strain means reduced risk of heart failure, stroke, and coronary events.

***

The Metabolic Reset

Visceral fat is central to metabolic syndrome — the cluster of:

Elevated fasting glucose

High triglycerides

Low HDL

Hypertension

Central obesity

As abdominal fat reduces, this cluster begins to unravel.

Insulin works better

The liver produces fewer atherogenic particles

Triglycerides fall

HDL may rise

Glycemic variability decreases

Each of these changes independently reduces cardiovascular risk. Together, they compound.

***

Structural Changes in the Heart

Over time, excess weight can cause:

Left ventricular hypertrophy

Diastolic dysfunction

Enlargement of cardiac chambers

Weight and visceral fat reduction have been shown to partially reverse some of these structural changes, especially when achieved early.

The heart remodels in a favorable direction.

It is not just about prevention. It is about recovery.

***

Beyond Numbers

The tape measure tells one story.

The scale tells another.

But the more meaningful shift happens at the cellular and vascular level.

When visceral fat decreases:

The inflammatory storm quiets

Arterial walls relax

Blood pressure softens

Glucose control stabilizes

The heart pumps against less resistance

The change is systemic

The abdomen becomes smaller

The arteries become healthier

The heart becomes less burdened

And the risk curve bends downward.

***

A Practical Perspective

This is not about cosmetic weight loss.

It is about reducing metabolic load.

Waist circumference is often a more useful marker of cardiovascular risk than weight alone.

A gradual, sustained reduction through:

Balanced nutrition

Regular aerobic activity

Resistance training

Adequate sleep

Stress reduction can produce profound internal change — even before dramatic visual transformation occurs.

A shrinking waist is not vanity.

It is vascular protection.

Related articles:

‘Abdominal Obesity, Diabetes and Heart Disease’

‘Waist Size, Blood Pressure, Blood Sugar And Heart Health!’.

Omega-3 Fatty Acids, Nitric Oxide And Vascular Health

Omega-3 fatty acids have earned their place in heart health for good reason. Their benefits go far beyond “reducing cholesterol.” In fact, their most powerful effects occur within the delicate inner lining of our blood vessels — the endothelium.

The endothelium is not merely a passive lining. It is a living, active tissue that constantly works to keep blood flowing smoothly. One of its most important functions is the production of nitric oxide.

Nitric oxide is a tiny gas molecule, yet its impact on cardiovascular health is enormous. It relaxes blood vessels, maintains their flexibility, improves blood flow, reduces unnecessary clot formation, lowers inflammation within the vessel wall, and helps slow the development of atherosclerosis. When nitric oxide production is healthy, arteries remain soft, elastic, and responsive.

How Omega-3 Supports Nitric Oxide

Omega-3 fatty acids, particularly EPA and DHA, support this process in multiple ways.

First, they become incorporated into the cell membranes of the endothelium. When these cell membranes are healthy and flexible, the cells function more efficiently. This improves the activity of the enzyme responsible for producing nitric oxide, allowing blood vessels to relax more effectively and helping maintain healthy blood pressure.

Second, omega-3 fatty acids reduce inflammation. Modern cardiovascular disease is not simply a matter of cholesterol deposition. It is largely driven by chronic inflammation within the arterial wall. Omega-3 fatty acids help calm this inflammation and support the body’s natural resolution processes. When inflammation is reduced, the endothelium functions better and nitric oxide production improves.

Third, omega-3 fatty acids reduce oxidative stress. Oxidative stress can rapidly destroy nitric oxide once it is formed. By lowering oxidative stress, omega-3 fatty acids help preserve nitric oxide, supporting better vascular tone and overall arterial health.

Additional Cardiovascular Benefits

Omega-3 fatty acids also reduce triglyceride levels, stabilise heart cell membranes, lower the tendency of blood to clot unnecessarily, and help maintain stable heart rhythm. They contribute to making existing arterial plaques more stable. A stable plaque is far less likely to rupture and trigger a heart attack or stroke.

This combination of improved endothelial function, reduced inflammation, lower oxidative stress, and plaque stability explains why adequate omega-3 intake is consistently associated with better cardiovascular outcomes.

What If One Does Not Eat Sea Fish?

Sea fish such as salmon, sardines or ‘tarli’, mackerel or ‘bangda’, Indian Salman or rawas, hilsa, king fish or ‘surmai’, pomfret, halva and rohu provide EPA and DHA in their ready-to-use form. However, many individuals do not consume sea fish regularly due to dietary preference, availability, or cultural patterns.

Compensation is possible.

Plant sources such as flaxseed, chia seeds, walnuts and mustard seeds provide alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. The body can convert ALA into EPA and DHA, although the conversion is limited. Even so, regular intake of ALA contributes meaningfully to cardiovascular protection and helps improve overall omega-3 balance.

For those who do not consume fish at all, algae-derived omega-3 supplements offer a practical solution. Algae are the original source of omega-3 in the marine food chain. Algal oil provides bioavailable DHA, and often EPA, without the need for fish consumption.

Restoring Balance

Modern diets often contain high amounts of refined vegetable oils rich in omega-6 fatty acids. Omega-6 fats are essential, but an excess relative to omega-3 may promote a pro-inflammatory environment. Improving omega-3 intake while moderating highly processed oils helps restore a healthier fatty acid balance within the body.

Lifestyle factors further amplify these benefits. Regular physical activity stimulates nitric oxide production. Reduction of visceral fat lowers inflammatory signalling. Adequate sleep and effective stress management are equally important, as chronic stress can impair nitric oxide availability and damage endothelial function.

The Larger Perspective

Omega-3 fatty acids are not a magic solution. They work best as part of a balanced lifestyle. However, when consistently included in the diet — whether through sea fish, plant sources, or algae-based supplements — they support nitric oxide production, reduce inflammation and oxidative stress, lower triglycerides, stabilise plaques, and help preserve vascular flexibility.

At its core, the story of omega-3 is a story of maintaining balance within the arteries — keeping them relaxed, resilient and functional over decades of life.

Also read articles, ‘Basics Of Nutrition’ and ‘Omega 3 Fatty Acids’ and ‘Effects Of Cooking On Omega 3 In Fish’ on this website.

 

Waist Size, Blood Pressure, Blood Sugar and Heart Health Are All Connected!

Your waistline is not just about appearance — it is one of the strongest signals of future heart health and diabetes risk. When the waist begins to increase, blood pressure, blood sugar, and heart risk usually follow quietly but steadily, often without obvious symptoms. The reassuring truth is that small changes in waist size can bring surprisingly large benefits to overall metabolic health.

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Visceral fat assessment:

Visceral fat is usually assessed indirectly through methods like:

DEXA or MRI/CT Scan

These scans are accurate but expensive and impractical for visceral fat assessment.

Waist Measurement is the most practical but effective method of assessing visceral fat.

A high waist circumference can suggest high visceral fat:

Men: > 102 cm (40 inches)

Women: > 88 cm (35 inches)

These values indicate increased risk. 

Optimal targets are:

Men: Aim for ≤ 94 cm (37 inches)

Women: Aim for ≤ 80 cm (31.5 inches)

 

***

 

When the Waist Increases: Impact on Blood Pressure, Cholesterol, and the Heart

As the waist size increases, fat accumulates deep inside the abdomen and begins to affect the heart and blood vessels. This abdominal fat raises blood pressure by increasing stress hormones and making the body retain more salt and water. At the same time, it disturbs blood fats — triglycerides rise, good cholesterol falls, and LDL cholesterol becomes more harmful to the arteries. Even when total cholesterol numbers appear acceptable, the quality of cholesterol worsens. Over time, these changes quietly damage blood vessels and significantly increase the risk of heart disease.

***

When the Waist Increases: Impact on Insulin, Blood Sugar, and Diabetes Risk

An increasing waistline also interferes with how the body handles sugar. As abdominal fat builds up, the body becomes resistant to insulin, forcing the pancreas to produce more insulin to keep blood sugars under control. This leads to persistently high insulin levels, rising fasting and post-meal blood sugars, and gradual increases in HbA1c. In the early stages, sugar reports may show only mild abnormalities, but the underlying problem is already active. Over time, this process progresses from normal sugars to pre-diabetes and eventually to type 2 diabetes.

***

When the Waist Reduces: Benefits for Blood Pressure, Cholesterol, and the Heart

The good news is that reducing waist size has a powerful and often rapid effect on heart health. As abdominal fat decreases, blood pressure begins to settle, salt and water balance improves, and blood vessels become more relaxed and flexible. Triglycerides fall, good cholesterol improves, and LDL cholesterol becomes less damaging to the arteries. These benefits often appear even before major weight loss is seen on the weighing scale, translating directly into a lower risk of heart disease.

***

When the Waist Reduces: Benefits for Blood Sugar and Diabetes Prevention

Waist reduction also helps restore healthy insulin action. As abdominal fat reduces, insulin levels fall, fasting and post-meal blood sugars improve, and HbA1c gradually comes down. Many people notice better sugar control within weeks of simple lifestyle changes, even before large changes in weight occur. This improvement can halt or even reverse pre-diabetes and significantly reduce the risk of developing type 2 diabetes.

***

In short:

Reducing waist size is not about looking thinner; it is about preventing heart disease and diabetes before they start. You don’t need drastic diets — small, consistent habits that shrink the waist, such as regular walking and post-meal movement, can quietly reverse rising blood pressure and blood sugar and protect long-term heart health!

Also read the article ‘Abdominal Obesity’, Diabetes And Heart Disease’ on this website.

 

Effect Of Saturated Fats On Health!

It is well known by now that excess consumption of saturated fat and not cholesterol in foods that raise blood cholesterol and especially LDL cholesterol.

That is why many people are shunning saturated fats altogether.

Saturated fats are found in foods like milk, curd, butter, ghee, cheese, coconut, meat, and eggs. 

They are also found in ultra- processed foods like bakery items, fried snacks, and processed meats.

They are usually solid at room temperature and add flavour and richness to food.

But not all saturated fats are identical.

The saturated fatty acids found in dairy differ in composition from those found in many meats. 

Milk fat contains a higher proportion of short and medium-chain fatty acids, as well as stearic acid, which has a relatively neutral effect on LDL cholesterol.

In contrast, red and processed meats tend to be richer in long-chain saturated fats like palmitic acid, which has a stronger LDL-raising effect.

This difference in fatty acid profile may partly explain why dairy fats often appear more neutral in population studies than meat-based saturated fats.

These fats tend to raise LDL (“bad”) cholesterol, while also raising HDL (“good”) cholesterol to a smaller degree. Because LDL often rises more, high intake of saturated fats can increase heart-disease risk in some people. 

However, this risk depends strongly on overall diet and lifestyle.

Saturated fats eaten as part of whole foods, such as dairy, appear to be less harmful than those in ultra-processed foods like bakery items, fried snacks, and processed meats. Portion size also matters, since many saturated-fat-rich foods are energy-dense.

The sensible approach is strict moderation. Saturated fat is not a ‘free fat’, meaning you can’t eat it without limit, but it does not need to be eliminated. Using small amounts of butter or ghee, while relying mainly on unsaturated fats and eating plenty of plant foods, and regular physical activity, fits well into a healthy diet.

In short: saturated fats are best enjoyed in strict moderation, as part of a balanced, whole-food diet and physical activity — not feared, and not overused.

When observational studies say:

‘Higher ghee intake was not associated with more heart disease’

It means:  

In real life, people who chose to eat ghee didn’t have more heart attacks.  

Not that ghee was proven harmless under controlled trials.

And saturated fats, including ghee reliably raise LDL in controlled trials.

Higher LDL means more atherosclerosis and more heart disease.

That distinction is exactly why guidelines about saturated fat consumption remain cautious.

The WHO recommendations aim for saturated fats to be no more than about 10% of your total daily calories, with lower targets of 6%, are recommended by some heart-focused groups for higher-risk individuals. 

The American Heart Association (AHA) too suggests aiming for around 6% of calories from saturated fat for heart health, which is more restrictive than the 10% guideline used in general nutrition advice. 

So in an 1800 calorie diet healthy people need no more than180 calories from saturated fat.

Each gm fat gives 9 calories 

So we need no more than 20 gm saturated fat in our diet.  

Whole milk, whole milk curds and butter and ghee have more saturated fat than meats.

It takes no more than 2–3 tablespoons of ghee or butter in a day to cross the 10% saturated-fat limit in our diet. 

Two cups of buffalo whole milk has 8 to 10 gm saturated  fat.

One tablespoon of ghee has 9 to 9.3 gm saturated fat.

One tablespoon of butter has 7.5 to 7.8 gm saturated fat.

Two tablespoons of cooking oil also has, on an average, 4.4 gm saturated fat.

One 100 gm bowl of chicken or meat curry  has approximately between 2 to 4.5 gm saturated fat,

depending upon which and how much cooking oil was used to cook it.  

Meaning, surprisingly in 50 g cooked, skinless meat, saturated fat is about 0.8 g in chicken, 1.8 g in goat meat, and 2.7 g in lamb meat.

So you can see how easy it is to consume saturated fat, in excess of the amount advised by authorities.

And excess consumption of saturated fat can raise LDL cholesterol and can increase the risk of heart disease.

Conclusion: Eat saturated fats in moderation in a balanced diet, which includes whole grain cereals, pulses, vegetables and fruits and stay physically active!

Also read the articles ‘Basics Of Nutrition’ and ‘The Good And The Bad Fats’ on this website.

How Safe Are Whole Milk And Ghee For Heart?

For many years, fats from milk, butter, and ghee were placed firmly in the “bad for the heart” category. The reasoning sounded straightforward: these foods are rich in saturated fat, saturated fat raises LDL or “bad” cholesterol, and higher LDL increases the risk of heart disease. On this basis, full-fat dairy gradually fell out of favor, and traditional fats like ghee were often viewed with suspicion.

But as nutrition science has evolved, this simple cause-and-effect story has become less convincing. Large observational studies following thousands — sometimes hundreds of thousands — of people over many years have repeatedly failed to show a clear increase in heart attacks or strokes among people who consume dairy fats. Whether it is milk, curds, butter, or even ghee, the expected rise in cardiovascular disease simply does not appear consistently in real-world populations.

Many studies have also found that people eating whole-fat dairy products are leaner and have lower levels of body fats.

This is probably due to the better satiety conferred by whole-fat dairy products, preventing people from overeating.

This does not mean saturated fat has no biological effect. In controlled feeding studies, saturated fats do raise LDL cholesterol, and LDL remains an important risk factor for atherosclerosis. What the newer evidence suggests, however, is that foods cannot be judged by a single nutrient in isolation. We do not eat “saturated fat” on its own; we eat whole foods. Dairy fat comes packaged with proteins, calcium, fat-soluble vitamins, and a complex mix of fatty acids, all of which influence how the body responds. This helps explain why theoretical risks do not always translate into actual disease outcomes.

It is also important to understand that not all saturated fats are identical. The saturated fatty acids found in dairy differ in composition from those found in many meats. Milk fat contains a higher proportion of short- and medium-chain fatty acids, as well as stearic acid, which has a relatively neutral effect on LDL cholesterol. In contrast, red and processed meats tend to be richer in long-chain saturated fats like palmitic acid, which has a stronger LDL-raising effect. This difference in fatty acid profile may partly explain why dairy fats often appear more neutral in population studies than meat-based saturated fats.

Ghee deserves special mention in this discussion, particularly in the Indian context. For generations, ghee has been part of everyday cooking, religious rituals, and traditional health practices. Older generations consumed ghee regularly, yet widespread heart disease was not the norm. This was not because ghee was magical, but because it was used sparingly, within diets rich in vegetables, legumes, whole grains, and physical activity.

The modern problem arises when ghee is consumed generously on top of calorie-dense, low-fiber diets and sedentary lifestyles. In such settings, ghee — being almost pure fat — can contribute to excess calorie intake and higher LDL cholesterol, especially in people who are already metabolically vulnerable. The issue, therefore, is not ghee itself, but context and quantity.

Current evidence supports the view that ghee is neither heart toxic nor heart healthy. In small amounts, as part of a wholesome diet, it is unlikely to pose a significant risk for most healthy individuals. Those with elevated LDL cholesterol, diabetes, or established heart disease should be more cautious and keep intake modest, favoring unsaturated fats more often.

In observational studies, in real life, people who chose to eat ghee didn’t have more heart attacks

Neither was ghee proven harmless under controlled conditions meaning experimental studies.

That distinction is exactly why guidelines remain cautious: don’t overdo ghee!

Ultimately, heart health is not decided by a spoonful of ghee. It is shaped by the overall pattern of eating, physical activity, body weight, stress, and long-term habits. Respecting culinary tradition while applying modern scientific understanding leads to the same conclusion again and again: moderation, not fear, is the wisest approach to dietary fats — including ghee!

So the verdict is: Healthy people can eat ghee moderately if they eat balanced nutrition rich in vegetables, legumes, whole cereals and fruits and are physically active. People elevated LDL cholesterol, diabetes have to be cautious about eating ghee!

Also read the article ‘Basics Of Nutrition’ and the ‘The Good And The Bad Fats’ on this website.

Facts And Myths About Proteins In Vegetarian Food!

There is a growing fear, especially amongst vegetarians these days that their diets are deficient in proteins and that unless they count proteins in their food in grams and add protein supplements to their diets, they are somehow lacking in proteins. 

Yet, if we pause and look at how Indian meals have traditionally been eaten, a different picture emerges.

Proteins in Indian vegetarian diets have never come from one single ‘high-protein’ food. Instead, it quietly shows up across the day – through pulses and cereals, milk and its products viz. curds and buttermilk. Groundnuts and other nuts include dry fruit nuts also provide proteins.

What makes Indian food particularly effective is how naturally it combines foods. Dal with rice, dal with roti, idli with sambar, rice and mug (or other dals) in khichadi, idli with sambar, dosa with sambar—these are not just comfort foods. Cereals and pulses complement each other’s amino acids and together provide proteins of high quality, allowing the body to use their proteins more efficiently. No calculations are required; the combination itself does the work.

A simple way to think about protein is to look at your plate. If a reasonable portion of your meal includes dal, legumes, cereals and milk products, nuts, or seeds, and you eat such meals two or three times a day, your protein needs are usually taken care of. This is how major Indian meals have always been structured.

It is also worth remembering that more protein is not always better. Beyond a certain point, extra protein does not turn into extra strength—it simply becomes excess. Very high protein intakes are needed only in special situations such as intense sports training or medical recovery, not in everyday life.

The body cannot handle excess proteins too well.

Excess proteins increase the acid load in the body. This puts greater work load on the kidney, the bones and the liver. Calcium is drawn out of the bones. This weakens them and may cause fractures. It can also lead to formation kidney stones and kidney damage.

High protein diets are also high in saturated fats, cholesterol and calories. This can also lead to heart disease and certain cancers.

For most people, protein deficiency does not occur because the diet is vegetarian. It occurs when meals are skipped, portions are too small, or food variety is lacking. A regular, balanced Indian vegetarian diet has sustained generations with good health and functional strength.

Perhaps the simplest truth is this: in Indian food, protein does not need to be counted—it needs to be consistently present. And when traditional foods are eaten mindfully, it almost always is.

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Here are calories and proteins supplied by our common foods:

Chapati made from 35 gm wheat flour:

Calories 120, proteins 4 gm.

Chapati made from 50 gm wheat flour:

Calories 170, proteins 6 gm.

Bhakri made from 70 gm jowar / bajri flour:

Calories 240, proteins 7 to 8 gm.

Bhakri made from 100 gm jowar / bajri flour:

Calories 340, proteins 12 gm.

Cooked rice 1 wati (100 gm) 

Calories 130, proteins 2.5 gm.

Amti / varan / dal 1 wati (100 gm) 

Calories 90 – 100, proteins 6 – 7 gm.

Usal cooked 1 wati (100 gm) 

Calories 120 – 140, proteins 8 – 9 gm

Cooked vegetables (non – leafy) 1 wati (100 gm) Calories 40 – 60  proteins 1.5 – 2.5 gm

Cooked vegetables (leafy) 1 wati (100 gm) Calories 25 –  35  proteins 2 – 3 gm.

Home skimmed buffalo milk 1 cup (180 ml) Calories 90 – 95, proteins 6.5 – 7 gm

Home skimmed cow milk 1 cup (180 ml) Calories 65 – 70, proteins 6 – 6.5 gm.

Pohe 1 wati (100 g cooked): 

Calories 130 – 150 Calories and proteins 2.5 – 3 gm.

Upama 1 wati (100 g cooked): Calories 140 – 160 and proteins  3 – 3.5 gm.

Thalipith (100 g cooked, mixed cereal–pulse flour): 

Calories 210 – 230 and proteins 6 – 7 gm.

Amboli / Ghavan (100 g cooked, rice-based): 

Calories 160  – 170 kcal and proteins 3 – 3.5 gm.

Idli (2 home standard-size idlis): 

Calories 120 – 130 and proteins 4 – 4.5 gm.

Dosa (made from batter equivalent to 2 idlis, plain): 

Calories 150 – 170 and proteins 4 – 5 gm.

From this you can easily calculate your total protein consumption in your daily food.

Also read the article ‘Protein Sufficiency In Vegetarian Diets’ on this website.

There Is No Reason to Fear Them!

Carbohydrates have become one of the most misunderstood components of modern diets. Whole grains cereals, pulses, fruits and vegetables — foods that have nourished human populations for centuries — are now approached with suspicion. Rice is questioned, chapatis are avoided, and even fruits are consumed with guilt.

This is paradoxical, given that human diets across cultures and history have been centred on carbohydrate-rich foods. The fear surrounding carbohydrates appears to stem less from nutrition science and more from concerns about weight gain, diabetes and declining health.

Carbohydrates are not merely sources of calories. They are the body’s natural, preferred and primary source of energy. The brain, nervous system and muscles rely on glucose for optimal function. When consumed in appropriate amounts, carbohydrates are used first for energy. They are converted into body fat only when total energy intake consistently exceeds requirements — just as excess fats and excess proteins are also stored as fat. This represents normal human metabolism.

Much of the confusion arises from failing to distinguish between whole, minimally processed carbohydrates and refined carbohydrate-rich foods. Whole grains, pulses, fruits and vegetables digest slowly, provide dietary fibre, promote satiety and help regulate appetite. Refined foods such as sugar, refined flour products, sweets, sugary beverages and bakery items digest rapidly, cause sharp rises in blood glucose and promote overeating and weight gain. The metabolic harm caused by refined foods is often wrongly attributed to carbohydrates as a whole.

Another common misconception is that cereals are “carbohydrates” and pulses are “proteins”. In reality, both contain a much higher proportion of carbohydrates than proteins. Cereals typically contain 7 to 12 percent protein and 50 to 80 percent carbohydrates, while pulses contain about 21 to 25 percent protein and 55 to 65 percent carbohydrates.

Proteins from pulses are not complete proteins in isolation. Traditional dietary patterns addressed this by combining cereals and pulses, allowing their amino acid profiles to complement each other and form high-quality, complete proteins comparable to those from animal sources. Excluding cereals leaves pulse proteins incomplete, making the cereal–pulse combination nutritionally essential, particularly in vegetarian diets.

Carbohydrates do not inherently cause weight gain. Traditional diets were carbohydrate-rich, yet obesity was uncommon. Weight gain results from a sustained imbalance between energy intake and expenditure, irrespective of whether excess calories come from carbohydrates, fats or proteins. The rise in obesity corresponds not to increased consumption of rice or wheat, but to refined foods, added sugars, excess fats, frequent snacking, higher intake of animal foods in some populations and reduced physical activity.

Even in diabetes, the solution lies not in eliminating carbohydrates, but in selecting appropriate carbohydrate sources and consuming them in sensible portions. Whole grains, pulses, fruits and vegetables elicit very different metabolic responses compared to refined foods.

Carbohydrates become increasingly important with ageing, as they provide sufficient energy to preserve muscle mass by sparing dietary and body proteins for repair and maintenance rather than energy production. Once again, the cereal–pulse combination provides complete protein without reliance on animal foods.

Rather than asking whether carbohydrates are “good” or “bad”, a more meaningful question is which carbohydrates, in what quantity, and how often. Whole grains, pulses, vegetables, fruits and minimally processed foods have always formed the foundation of healthy diets. 

There is no nutritional justification for fearing them today. 

Also read the articles, ‘Basics Of Nutrition’ and ‘Carbohydrates Don’t Make Us Fat’ on this website!

Protein Complementation Of Pulses And Cereals!

Pulses have long been the backbone of traditional Indian diets, quietly supplying wide ranging nourishment including ample proteins, long before the term “plant protein” became fashionable.

Dals or split pulses like moog (green gram), toor (pigeon pea), chana (chickpeas), udid (black gram), masur (lentils), whole moog, chana, masur (lentils)), matki (moth beans) chavli (black eyed peas or cowpeas), rajma,  (kidney beans), soya are all pulses.

They are rich sources of proteins, complex carbohydrates, dietary fibre, and essential micronutrients such as B-complex vitamins—especially folate (B9), thiamine (B1), niacin (B3) and vitamin B6—with moderate amounts of riboflavin (B2), pantothenic acid (B5) and biotin (B7), minerals like iron, magnesium, and potassium.

They are not a good source of fat soluble vitamins A, D, E, K.

They are naturally low in fat (except soya), have a low glycemic load, and support gut health—making them especially valuable in vegetarian populations.

Pulses are often described as providing “incomplete protein,” as they are deficient in some essential amino acids. 

Amino acids are the building blocks of proteins.

Our body needs all amino acids to be healthy. It can build some of them from other amino acids, but not all. Those it cannot build itself, have to come from food. These amino acids are called essential amino acids.

Pulses are particularly rich in lysine but are relatively low in sulphur-containing amino acids such as methionine and cysteine, and in some cases may also be modest in tryptophan.

Cereals such as rice, wheat, jowar, nachani, bajra and oats show almost the opposite pattern. They are low in lysine but provide methionine and cysteine in useful amounts and also contribute adequate tryptophan. When pulses and cereals are eaten together, their amino acids gaps neatly fill each other, resulting in a protein of much higher biological value, comparable in quality to animal proteins. This mutually beneficial interaction of amino acids of pulses and cereals is known as ‘protein complementation’.

Traditional Indian food habits have followed this principle for centuries, without any formal knowledge of nutrition science. Dal with rice, dal with chapati, moog and rice khichadi, rajma-chawal, chole-roti, idli, and dosa are all classic examples of cereal–pulse combinations that deliver complete protein in an affordable and culturally natural way. Importantly, the two foods can be consumed in the same meal or even the same day and it is sufficient for the body to utilise their amino acids efficiently.

Thus we can see that pulses are the chief protein source of the body and cereals provide only around half of their proteins, but the proteins in pulses are incomplete without the cereal proteins.

While the animal source proteins are more complete proteins than the pulses, the presence of saturated fats and cholesterol in them make them less heart friendly.

That is why many in the Western world are turning to vegetarianism.

In today’s context, this synergy between pulses and cereals is more relevant than ever. It allows vegetarian diets to meet protein needs without excessive reliance on dairy or supplements, supports muscle maintenance, immunity, enzymes, and hormones, and remains heart-friendly and sustainable. 

What modern nutrition science explains in textbooks is something traditional Indian meals have quietly practised on the plate for generations.

So, to make our food nutritionally completely balanced, we must have cereals (chapati, rice, bhakri) and pulses (varan, amti, dal, sambar, usal) together in the major meals.

And we must also add milk, fruits, vegetables to our diet and use moderate amounts of the right cooking oil to cook the food.

Please also read the article ‘Basics Of Nutrition’ on this website!

Eating The Rainbow!

‘Eating by colour’ or ‘eating the rainbow’ is a simple but powerful concept of including a wide range of colourful vegetables and fruits in our daily food.

They provide us with a wide range of invaluable vitamins, minerals, antioxidants, phytonutrients and fibre.

They also provide satiety at the cost of very few calories, thus keeping our food low calorie and help us lose weight and stay slim.

Phytonutrients are natural plant compounds that give plant foods their distinctive colour, aroma, and flavour, and offer us wide protective health effects.

Here are some of the plant foods of various colour, the antioxidants and phytonutrients they provide and their health benefits.

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Red foods like tomatoes, watermelon, red peppers, strawberries, cherries, beetroot are rich in lycopene and anthocyanin.

They protect our heart, blood vessels and prostate and also protect us from some cancers.

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Orange and yellow foods like turmeric, carrots, oranges, pumpkin, mango and papaya are rich in beta-carotene, curcumin, lutein, zeaxanthin, flavonoids and Vitamin C.

They protect our eye health and vision, strengthen immunity and support skin health and collagen formation.

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Green foods like all green leafy vegetables like spinach, fenugreek, green amaranth or chavlai, kale, broccoli, coriander, peas are rich in chlorophyll, indoles, isothiocyanates, lutein and folate.

They support bone, eye, liver and cardiovascular health and protect us from cell damage and certain cancers and detoxify our body.

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Blue and purple foods like blueberries, black grapes, purple cabbage, Indian blackberry or jambhul, plums, eggplant or brinjal are rich in anthocyanin, resveratrol.

They support heart health and circulation, slow down aging and improve memory and brain function.

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White and brown foods like garlic, onion, mushroom, cauliflower, oats, bananas, ginger are rich in allicin, flavonoids, selenium and lignan.

They lower cholesterol and blood pressure, strengthen immunity and have antibacterial and antiviral properties.

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Overall health benefits of colourful foods:

They provide wide range of micronutrients and prevent their deficiency.

Different fibre in them improve gut health by nurturing different beneficial gut bacteria, help reduce cholesterol and blood sugar.

Wide ranging antioxidants neutralise different free radicals, prevent chronic diseases and boost immunity.

Improve metabolic health by helping manage weight and blood sugar better.

Help prevent chronic diseases by lowering inflammation and oxidative stress.

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How to eat them:

Try to include four to five helpings of colourful food every day.

Eat a wide variety even in the same colour group to get widest variety of micronutrients.

Eating whole fruits without exposing cut fruits to air and light long and lightly cooking or steaming colourful vegetables preserves micronutrients in them.

Eat whole fruits, they are better than drinking even fresh home made fruit juices. Avoid packaged, commercial fruit juices.

Also read the article ‘Magical Health Benefits Of Fruits’ and ‘Healthy Fruits For Diabetics And Over Weight People’ on this website.