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The Soleus Push-Ups: A Simple Way to Lower Your Post Meal Sugar And Insulin Spikes!

Can a simple movement done while sitting at your desk help control the rise in blood sugar after a meal?

If your daily routine involves spending long hours sitting at a computer, working from home, attending online meetings or watching television, there is a simple movement you can perform without leaving your chair.

It is called the Soleus Push-Up (SPU).

The movement repeatedly raises and lowers your heels while you remain seated. Research suggests that this simple movement can substantially increase the metabolic activity of the soleus muscle, one of the major muscles in the calf.

What is the soleus muscle?

The soleus is a broad, deep muscle in the calf, underneath the more familiar gastrocnemius muscle.

Unlike muscles designed mainly for short, powerful movements, the soleus contains a high proportion of slow-twitch, fatigue-resistant fibres. It is naturally adapted for prolonged activity and is involved in standing and walking for much of the day.

Researchers at the University of Houston investigated whether this muscle could be deliberately activated for prolonged periods while a person remained seated. This led to the development of the Soleus Push-Up.

How does the Soleus Push-Up work?

During a Soleus Push-Up, you repeatedly raise and lower your heels while keeping the front of your feet and toes on the floor.

The objective is not to strengthen the calf by lifting a heavy load. Instead, it is to keep the soleus contracting gently and rhythmically for an extended period.

During sustained, low-intensity contractions, the soleus can rely heavily on oxidative metabolism. This increases its use of circulating fuels, including glucose and fatty acids, rather than rapidly using up its stored glycogen.

In simple terms:

More muscle activity → greater demand for fuel → greater utilisation of glucose and fatty acids from the circulation.

This is what makes the Soleus Push-Up particularly interesting during prolonged periods of sitting.

What did the research show?

A 2022 study published in iScience found that performing Soleus Push-Ups while seated substantially reduced the rise in blood glucose and insulin during a glucose tolerance test—by 52% and about 60%, respectively—and also improved the handling of circulating triglyceride-rich lipoproteins such as VLDL.

The study was relatively small and conducted under controlled laboratory conditions, so these figures should not be interpreted as what everyone can expect after every meal. However, the findings suggest that keeping the highly fatigue-resistant soleus active may be a useful way of making prolonged sitting more metabolically active.

Why is it useful after a meal?

After eating, blood glucose normally rises as carbohydrates are digested and absorbed. Muscle activity can increase the use of glucose by skeletal muscle and help reduce the post-meal rise in blood glucose.

The Soleus Push-Up is particularly interesting when getting up and walking is inconvenient.

You can perform it when you can’t get up and walk after a meal and prolonged sitting at a desk is unavoidable.

It therefore turns some otherwise inactive sitting time into an opportunity for muscle activity.

How to perform the Soleus Push-Up

Sit comfortably on a chair with your feet on the floor.

Keep your knees bent at approximately 90 degrees.

Keep the front of your feet and toes in contact with the floor.

Raise your heels as high as is comfortable.

Allow your heels to come back down.

Repeat the movement smoothly and rhythmically.

There is no need to move rapidly or forcefully.

The aim is gentle, sustained muscle activity—not exhaustion.

Do you need weights?

No.

Keep the movement simple and unweighted. Adding heavy objects to your knees is unnecessary for this purpose.

This is not a conventional calf-strengthening exercise. The objective is to maintain gentle, prolonged activity of the soleus.

How long should you do it?

A practical way to begin is with 10–15 minutes after a meal, particularly if you normally remain seated after eating.

You can also perform it intermittently during prolonged periods of sitting.

The research involved longer periods of sustained activity, so 10–15 minutes should be regarded as a practical starting habit, rather than an exact equivalent of the research protocol.

Is it a replacement for walking?

No.

The Soleus Push-Up is best thought of as a way of making prolonged sitting less inactive.

If you can get up and walk after a meal, continue doing so. Post-meal physical activity has been shown to reduce postprandial glucose and insulin spikes.

The Soleus Push-Up is particularly useful for those periods when you have to remain seated.

A simple habit to try

If you spend long periods sitting at a desk, try performing gentle Soleus Push-Ups for 10–15 minutes after a meal.

If you have to keep seated for hours, you can keep doing these Soleus Push-Ups for 10 minutes intermittently.

It requires no equipment, no special clothing and no trip to the gym.

Sometimes the simplest exercise is the one that fits naturally into your everyday life, especially if your job is unavoidably sedentary.

Related articles:

‘Exercise Timing, Insulin, Blood Sugar, Visceral Fat And Metabolic Health!’

‘Benefits Of Exercises After Meals!’

Nuts and Weight Loss: Are They Worth the Calories?

Almonds, walnuts, cashews and pistachios are widely regarded as healthy foods. They contain unsaturated fats, protein, fibre, vitamins, minerals and a variety of beneficial plant compounds. They are therefore often recommended as healthy snacks and are included in many weight-loss diets.

But an important question is often overlooked:

Do the nutritional advantages of these nuts justify the calories they contribute when they are eaten in the small portions appropriate for a weight-loss diet?

This is particularly relevant because many people who can afford nuts eat them by the handful, believing that their “healthy fats” may help with weight loss.

What do these four nuts provide?

All four nuts are energy-dense foods, providing roughly 550–650 calories per 100 grams. They also contain substantial amounts of fat, along with protein, fibre and various micronutrients and plant compounds.

Almonds provide about 580 calories and 21 grams of protein per 100 grams, with most of their fat being monounsaturated. They are also a useful source of vitamin E and various polyphenols.

Walnuts provide about 650 calories and 15 grams of protein, with a higher proportion of polyunsaturated fat. They are particularly rich in ALA, the plant form of omega-3 fatty acid, as well as several polyphenols.

Cashews provide about 550 calories and 18 grams of protein, with predominantly monounsaturated fat, along with minerals and various plant compounds.

Pistachios provide about 560 calories and 20 grams of protein, with predominantly monounsaturated fat. They also contain carotenoids, vitamin E and other polyphenols.

So, nutritionally, all four are valuable foods. But nutritional value has to be considered alongside calorie density—especially when the aim is weight loss.

What does this mean in a weight-loss diet?

A practical portion of nuts in a calorie-controlled diet may be only around 15–20 grams. Depending on the nut, this provides roughly 85–130 calories.

That small portion can certainly provide useful nutrients. But it also uses a noticeable part of the calorie allowance available for the day.

A few handfuls can easily add several hundred calories.

The fact that a food is healthy does not make its calories irrelevant.

This is one reason why the distinction between a nutritious food and a weight-loss food is important. Nuts are nutritious, but they are not low-calorie foods.

Do nuts actually help with weight loss?

There are reasonable explanations for why nuts might appear helpful during weight loss. Their protein, fibre and fat may increase satiety, and not all of their calories may be fully absorbed.

However, the more important question is what happens in actual weight-loss studies.

A recent systematic review and meta-analysis of randomised controlled trials found that adding nuts to an energy-restricted diet did not provide additional benefit for weight loss, waist circumference or body composition compared with energy restriction without added nuts. It also found no consistent additional improvement in glucose, blood lipids or blood pressure.

This does not mean that nuts are unhealthy. It simply means that there is no good evidence that adding nuts gives a special advantage for losing weight.

Nuts can certainly be part of a weight-loss diet. They just should not be regarded as having a special weight-loss effect.

What about their antioxidants and phytochemicals?

Nuts contain a variety of potentially beneficial plant compounds, including polyphenols, flavonoids, phytosterols and vitamin E. Regular nut consumption may favourably affect some cardiovascular risk factors, but the amounts of individual phytochemicals vary considerably between nuts and varieties.

It would therefore be an overstatement to expect a small daily portion of a particular nut to produce a major health benefit simply because it contains a particular antioxidant.

The value of nuts lies in their overall nutritional package rather than any single component.

What about walnuts and omega-3?

Walnuts contain considerably more ALA, an essential plant omega-3 fatty acid, than almonds, cashews or pistachios. However, ALA is not the same as the EPA and DHA found in fish, and the body’s conversion of ALA—particularly to DHA—is limited.

Walnuts are therefore a useful source of plant omega-3, but are not equivalent to fish as a source of EPA and DHA.

Do you need nuts during weight loss?

No. But you can certainly include them.

There is no nutritional requirement to add nuts to every weight-loss diet. If you enjoy them, a small portion can easily be incorporated into a balanced eating pattern.

They can be particularly useful when they replace a less nutritious snack such as biscuits, sweets or highly processed foods. In that situation, nuts may improve the overall quality of the diet without simply adding extra calories.

When total calorie intake has to remain relatively moderate, however, the amount of nuts that can realistically be accommodated in a balanced weight-loss diet is quite small. It is therefore unlikely that this small quantity, by itself, will make a major or meaningful difference to a person’s overall health.

Their nutritional benefits are real, but they should be viewed in the context of the entire diet rather than giving nuts disproportionate importance as a “superfood.”

The bottom line

Almonds, walnuts, cashews and pistachios are nutritious foods. They provide unsaturated fats, protein, fibre, vitamins, minerals and a variety of beneficial plant compounds.

They can certainly have a place in a healthy diet, including a weight-loss diet. But there is no good evidence that nuts themselves provide a special advantage in losing weight.

A small portion can provide useful nutrition, but several handfuls can contribute several hundred calories. And when calories are limited, those calories have to be considered alongside the rest of the diet.

Eat nuts because you enjoy them and because they fit into your balanced diet—not because you expect them to make you lose weight.

For weight loss and long-term health, the overall quality and quantity of the diet, appropriate portions, physical activity and the ability to sustain the lifestyle matter far more than whether nuts are included.

Related articles:

‘Simple Steps To Slimming’

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Exercise Timing, Insulin Resistance And Blood Sugar Spikes — Does Timing Matter?

Exercise is one of the most powerful tools for improving insulin resistance, reducing visceral fat and protecting long-term metabolic health. 

But many people now ask an important question:

Does the timing of exercise matter?

Are morning walks uniquely beneficial?

Do post-meal walks reduce sugar spikes more effectively?

Can evening walks or slow runs also improve insulin resistance?

Modern research suggests that different timings of exercise may provide slightly different metabolic advantages — and combining them may produce the best results.

Exercise Improves Insulin Sensitivity For 24–48 Hours

Whenever we exercise — through brisk walking, slow jogging, cycling, swimming or other aerobic activity — muscles begin using glucose more efficiently.

Exercise:

• improves insulin signalling,
• increases muscle glucose uptake,
• activates GLUT-4 glucose transporters,
• and partially empties muscle glycogen stores.

As a result, muscles become more sensitive to insulin and require less insulin to absorb glucose from the bloodstream.

This improvement in insulin sensitivity may persist for:

• approximately 24 hours after moderate exercise,
• and sometimes up to 48 hours in insulin-resistant or previously sedentary individuals.

This is one reason why regular activity is so important — insulin resistance often worsens again after several inactive days.

Importantly, this benefit is not limited to morning exercise. Afternoon or evening walks, cycling sessions or slow runs can also improve insulin sensitivity into the next day.

Why Post-Meal Walks Are Especially Helpful

Post-meal walks provide an additional and particularly useful metabolic effect.

After eating, blood sugar and insulin levels naturally rise. If we remain inactive after meals, these spikes may become much larger — especially in individuals with:

• insulin resistance,
• visceral obesity,
• prediabetes,
• type 2 diabetes,
• and PCOS/PMOS.

Walking after meals helps contracting muscles directly absorb circulating glucose. As a result:

• blood sugar spikes become smaller,
• insulin spikes reduce,
• and overall glucose control improves.

Research shows that even:

• 10–15 minutes of brisk walking after meals
  can significantly improve post-meal glucose control, especially after lunch and dinner.

Slow jogging may enhance this effect further, but brisk walking is often easier to sustain, gentler on joints and more practical for long-term consistency.

What About Exercise At Other Times Of The Day?

Exercise performed away from meals still provides major metabolic benefits.

Evening walks, afternoon exercise sessions and slow runs can:

• improve insulin sensitivity,
• reduce visceral fat,
• lower fasting insulin,
• improve glucose handling,
• and help reduce fatty liver over time.

Some studies even suggest that afternoon or evening exercise may sometimes improve glucose metabolism more effectively than early morning exercise, especially in insulin-resistant individuals. However, the differences are modest compared to the single most important factor:

Consistency

Regular movement matters far more than finding the “perfect” exercise timing.

The Best Strategy May Be A Combination Approach

Current evidence suggests that one of the most effective approaches for improving insulin resistance is combining:

• one dedicated daily exercise session,
  with
• short post-meal walks,
  and
• reducing prolonged sitting time.

For example:

• a morning brisk walk or slow run,
  combined with
• 10–15 minute walks after lunch and dinner,
  may provide better metabolic benefits than only one long exercise session.

Even breaking prolonged sitting every 30–60 minutes may help improve insulin action.

Practical Take-Home Message

For improving insulin resistance, reducing visceral fat and stabilising blood sugar:

• regular brisk walking or slow jogging most days is highly beneficial,
• post-meal walks are especially effective for reducing glucose and insulin spikes,
• and exercise at almost any time of day improves metabolic health.

The greatest long-term benefits come not from perfect timing, but from regularity, sustainability and lifelong consistency.

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Insulin Doesn’t Just Regulate Blood Sugar!

Insulin – The Body’s Nutrient Gateway!

Most people think insulin exists only to lower blood sugar.

In reality, insulin has a much broader and far more important job.

Its main role is to help nutrients move from the bloodstream into body cells where they can be used or stored.

You can think of insulin as the body’s gateway hormone.

Without insulin, many cells cannot efficiently receive the nutrients they need.

Gateway For Glucose

After eating carbohydrates, digestion releases glucose into the bloodstream.

Blood glucose rises.

The pancreas responds by releasing insulin.

Insulin acts like a key that unlocks the doors of muscle cells and fat cells.

Glucose then enters these cells where it can be:

• used immediately to produce energy,

• stored as glycogen in muscles and the liver,

• or, when energy intake greatly exceeds requirements, eventually converted into body fat.

Without sufficient insulin—or when the body’s cells become resistant to insulin—glucose remains in the bloodstream and blood sugar rises.

Gateway For Amino Acids

The story is different after eating proteins.

Proteins are broken down into amino acids.

These amino acids also stimulate insulin release.

But this time insulin is not trying to lower blood sugar.

Instead, insulin helps amino acids enter muscle cells and other body tissues.

Once inside the cells, these amino acids are used to:

• build new muscle protein,

• repair damaged tissues,

• produce enzymes,

• manufacture hormones,

• support immune function.

Here, insulin functions as a growth and repair hormone rather than a glucose-lowering hormone.

Milk Demonstrates Both Roles Beautifully

Milk naturally contains both lactose and high-quality proteins.

The lactose produces a modest rise in blood glucose.

The proteins stimulate insulin through their amino acids.

Consequently, milk illustrates both major functions of insulin simultaneously.

Insulin helps glucose enter cells.

At the same time, it helps amino acids enter muscles for repair and maintenance.

Very few foods demonstrate both roles so clearly.

Exercise Makes The Gateway Work Better

Exercise opens another fascinating chapter.

When muscles contract during walking or strength training, they become much more responsive to insulin.

In other words, the gateway becomes easier to open.

The same amount of insulin can move more glucose and amino acids into muscle cells.

As a result:

• blood sugar rises less after meals,

• less insulin is needed,

• muscles receive more nutrients,

• muscle maintenance improves,

• metabolic health becomes better.

This is why regular physical activity improves insulin sensitivity.

When The Gateway Becomes Rusty

In insulin resistance, the gateway no longer responds efficiently.

The pancreas has to produce more and more insulin to achieve the same effect.

Over time, blood glucose begins to rise.

This is one of the earliest steps in the development of type 2 diabetes.

Fortunately, weight loss, regular walking, strength training and a healthy diet can often restore much of the gateway’s efficiency.

The Take-Home Message

Insulin is much more than a blood sugar hormone.

It is the body’s nutrient gateway.

It allows glucose to enter cells for energy.

It allows amino acids to enter cells for growth and repair.

Healthy muscles respond well to insulin.

Regular exercise keeps this gateway working efficiently.

Understanding insulin in this way makes it much easier to understand diabetes, muscle health, healthy ageing and nutrition.

Related article:

‘Insulin Resistance And Diabetes’

Wheat, Khapli Wheat, Jowar, Bajri or Nachani: Which Is The Healthiest Cereal?

Walk through any supermarket or browse social media, and you’ll find claims that one grain is healthier than all the others. Khapli wheat is promoted as diabetic-friendly, jowar as an antioxidant powerhouse, bajri as rich in iron and nachani (ragi) as the ideal calcium-rich grain.

The truth is that no single grain is nutritionally superior in every respect. Each has its own strengths, and the healthiest choice depends on your overall diet, health goals and the way the grain is processed and prepared.

Comparison of Common Indian Cereals

***

Which Is the Healthiest Indian Cereal: Wheat, Khapli Wheat, Jowar, Bajri or Nachani?

Walk through any supermarket or browse social media, and you’ll find claims that one grain is healthier than all the others. Khapli (Emmer) wheat is promoted as diabetic-friendly, jowar as an antioxidant powerhouse, bajri as rich in iron, and nachani (ragi) as the ideal calcium-rich cereal.

The reality is more balanced. No single cereal is nutritionally superior in every respect. Each has its own strengths, and the healthiest choice depends not only on the grain itself but also on your overall diet, health goals and how the grain is processed and prepared.

Comparison of Common Indian Cereals:

Whole Wheat
Glycemic Index: 50–60
Key Nutritional Strengths: Protein, fibre, B vitamins, magnesium, zinc and selenium.
Major Antioxidants: Ferulic acid, phenolic acids and lignans.

Khapli Wheat
Glycemic Index: 40–50
Key Nutritional Strengths: More fibre, slightly more protein, iron, magnesium and zinc than modern wheat.
Major Antioxidants: Polyphenols, lutein, carotenoids and ferulic acid.

Jowar
Glycemic Index: 55–65
Key Nutritional Strengths: Protein, fibre, magnesium, phosphorus and potassium.
Major Antioxidants: Anthocyanins, flavonoids, phenolic acids and tannins.

Bajri
Glycemic Index: 50–55
Key Nutritional Strengths: Protein, fibre, iron, magnesium and phosphorus.
Major Antioxidants: Phenolic acids, flavonoids and phytosterols.

Nachani (Ragi)
Glycemic Index: 60–70†
Key Nutritional Strengths: Exceptionally rich in calcium, fibre, magnesium and potassium.
Major Antioxidants: Polyphenols, ferulic acid, catechins and tannins.

Approximate glycemic index values that vary with processing and cooking.

Finely ground nachani (ragi) flour may have a higher glycemic index than commonly believed.

What Makes Each cereal Special?

Whole Wheat

Whole wheat is an excellent everyday staple, supplying good-quality protein, dietary fibre, B-complex vitamins and several essential minerals. Because the bran and germ are retained, it also provides valuable antioxidant compounds that are largely lost during refining.

Khapli Wheat

Khapli wheat generally has one of the lowest glycemic indices among commonly consumed cereals. It also contains slightly more fibre, protein and several minerals than modern wheat, together with higher levels of naturally occurring antioxidants.

Jowar

Jowar is naturally gluten-free and stands out for its exceptionally rich antioxidant profile. These plant compounds may help reduce oxidative stress and chronic inflammation while contributing useful amounts of fibre and important minerals.

Bajri

Bajri combines dietary fibre with good amounts of iron, magnesium and protein, making it a nutrient-dense whole grain that provides sustained energy and supports overall nutritional balance.

Nachani (Ragi)

Ragi is unmatched among commonly eaten cereals for its calcium content and also provides fibre, magnesium and antioxidant compounds. However, despite its healthy reputation, finely milled ragi flour is not necessarily a low-glycemic food.

Processing Matters More Than Most People Realise

The way a grain is processed often has a greater impact on its effect on blood sugar than the grain itself.

Whole grains usually produce the lowest glycemic response.

Coarsely ground flour is generally preferable to finely milled flour.

Excessive grinding makes starch easier to digest, increasing the glycemic index.

Combining grains with pulses, vegetables, protein and healthy fats lowers the overall glycemic response of a meal.

Allowing cooked grains to cool before reheating increases resistant starch and may modestly reduce the glycemic response.

Which Cereal Comes Out on Top?

Lowest average glycemic index: Khapli wheat

Richest in antioxidants: Jowar

Highest calcium: Nachani (Ragi)

Highest iron: Bajri

Best all-round everyday staple: Whole wheat

Take-Home Message

Rather than searching for a single ‘super grain,’ it is wiser to appreciate the unique nutritional strengths of each. Whole wheat, khapli wheat, jowar, bajri and ragi all have an important place in a healthy diet.

Rotating different whole cereal through the week and combining them with pulses, soy foods, milk, curd, paneer, eggs, fish or lean meat, along with plenty of vegetables and healthy fats, provides a broader range of nutrients, improves overall diet quality and supports long-term metabolic health.

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Milk Protein Vs Soya Protein: Which Is The Better Protein?

Protein is one of the most important nutrients for maintaining good health. It helps build muscles, repairs tissues, supports immunity, and keeps us feeling full after meals. However, not all protein sources are nutritionally identical. The amount of protein, the quality of that protein, and the calories that accompany it all influence how effectively a food supports muscle health.

Among the most commonly consumed protein foods for vegetarian people are milk, curds, buttermilk, and a combination of pulses and cereals, paneer is an occasional addition to their food.

And probably very few have soya, soya milk and tofu. Each has unique nutritional strengths and each has a place in a healthy diet.

Understanding Protein Quality
Proteins are made up of amino acids. Nine of these amino acids are called essential amino acids because the body cannot produce them and they must come from food.

A high-quality protein:
Contains all nine essential amino acids.
Is easily digested and absorbed.
Provides adequate amounts of the amino acid leucine, which plays a central role in stimulating muscle protein synthesis.

The higher the leucine content and the better the digestibility, the more efficiently the protein helps preserve and build muscle.

When muscle preservation is the primary goal, both protein quality and total daily protein intake matter.

Dairy Proteins

Milk is nature’s complete protein
Milk contains two proteins:
Casein (about 80%)
Whey (about 20%)

Both are complete, high-quality proteins.

Whey protein is rapidly absorbed and strongly stimulates muscle protein synthesis because it is naturally rich in leucine.

Casein is digested more slowly, providing a steady supply of amino acids over several hours and helping reduce muscle breakdown.

This combination makes milk one of the best natural foods for maintaining muscle mass.

Milk proteins (especially whey) produce the strongest immediate stimulation of muscle protein synthesis because they are rapidly digested and naturally rich in leucine.
For this reason, whey protein is often considered the gold standard for muscle building.

Soy Protein

Soy protein stimulates muscle protein synthesis almost as effectively.

Although its leucine content is slightly lower than whey, numerous clinical studies show that adequate soy protein intake successfully preserves muscle mass, particularly when combined with resistance exercise.

Current scientific evidence supports soy protein as the highest-quality plant protein available.

Comparing the Five Foods

All five foods provide excellent-quality protein and are highly effective for preserving muscle mass, but they differ in their protein concentration and calorie content.

Milk provides complete, high-quality protein with a moderate protein density and moderate calories, making it an ideal everyday protein source. Buffalo milk is even better in protein and calcium values than cow milk.

Whole cream paneer offers the same excellent-quality dairy protein in a much more concentrated form, although it contains more fat and hence more calories than milk. Its fat and calorie content can be reduced substantially by using low fat milk to prepare it.
Paneer is not a daily presence food in the Indian diet and is used as a occasional delicacy.

***

Whole grain soy flour is the most concentrated plant source of complete protein, apart from defatted soya flour, providing a high protein density (36 – 38 gm) but it is also high in fat (17.5- 21.5 gm) and calories (430 – 440 calories per 100 gm).

But we do not commonly eat it as we eat other pulses and legumes like toor (pigeon gram or red gram dal), whole mug and mug dal (green gram), chana dal or besan (Bengal dal or chickpeas), matki (moth bean), masur (lentil), chavali (black eyed peas or cow peas) or even the occasional chole (chickpeas) or rajma (red kidney beans) in curry or ‘usal’ form.

It is at most used as a small addition to wheat flour, by some families.

Tofu also provides excellent-quality complete protein but with a moderate protein density and the lowest calorie content among the five. It also is blood sugar and insulin neutral, meaning it causes minimal rise in blood sugar and insulin, making it particularly suitable for weight-loss diets, pre diabetics and diabetics and ladies with PCOS. But both, knowledge and public awareness of its availability and significance is low.

Natural soya milk lacks vitamin B12 and is low in calcium but fortified soya milk is on par with cow or toned milk in quality and quantity of protein and calcium and B12 content,

Only buffalo milk has higher protein and calcium content amongst dairy milk and soya milk.

When it comes to preserving muscle mass, all five foods are excellent choices, provided the overall daily protein intake is adequate and accompanied by regular strength-training exercise.

Which Should You Choose?

The best choice depends on your nutritional goals.

Milk
Excellent daily protein source
Ideal for children, adults and older people
Rich in calcium

Paneer
High-quality concentrated protein
Excellent in moderation
Higher in calories and saturated fat
The calorie and fat content is lower, while protein and calcium values are more less the same in low fat paneer.

Soybeans

Highest-quality plant protein
Rich in fibre and micronutrients
Particularly useful for vegetarians
High in fat and calorie content

Tofu
Lean, versatile and protein-rich
Lower in calories than paneer
It is blood sugar and insulin neutral
Excellent for weight loss, pre diabetes and diabetes and PCOS diets

The Bottom Line

Milk, curds, buttermilk and paneer, soybeans, soya milk and tofu are all valuable protein foods.

Milk and paneer provide outstanding dairy proteins, while soybeans, soy milk and tofu offer the best plant proteins available. Although whey protein stimulates muscle building slightly more strongly, well-planned diets containing adequate soy protein are highly effective at preserving muscle mass and supporting long-term health.

But it is difficult to see how soya and its products can replace milk and its products as they are culturally not our staple food.

For vegans, soya and its products could be a good alternative to milk and its products, if they can get used to their taste.

Rather than asking which is the ‘best,’ it is often wiser to include a variety of these protein-rich foods according to individual preferences, calorie requirements and health conditions.

Practical Take-Home Message

For vegetarians, there is no need to worry about inadequate protein quality if the diet regularly includes milk, curd or buttermilk, low fat paneer, and soy foods such as soybeans, soya milk or tofu.

While culturally milk and other dairy products are very much a part of our daily diet for generations, soya flour, or soya milk and tofu are not a part of our daily food. Plus it takes time to get used to the taste of soya products, especially soya milk and tofu.

Also soya milk is twice as expensive as the buffalo milk and even more so, than the cow milk. This is a serious drawback for average consumers.

Combined with regular strength-training exercise and adequate total protein intake, these foods can effectively help preserve muscle mass, support healthy ageing, and improve metabolic health.

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‘Proteins: The Forgotten Nutrient In Indian Diets!’

Are Proteins The Most Neglected Nutrient In our Diets?

Protein is one of the three major nutrients our body needs every day, the other two being carbohydrates and fats. Yet, despite its importance, protein remains one of the most neglected nutrients in the Indian diet.

Many people associate protein only with bodybuilders or athletes. In reality, every person—from growing children to adults and senior citizens—needs adequate protein every day to maintain good health.

What does protein do?

Proteins are the body’s building blocks. They are involved in almost every function that keeps us healthy.

Protein helps to:

Build and repair muscles

Maintain bone strength

Support healthy skin, hair and nails

Produce hormones and enzymes

Build antibodies that fight infections

Heal wounds and recover from illness

Preserve strength and mobility as we grow older

Unlike carbohydrates and fats, protein is not stored in large quantities in the body. This means we need a regular supply from our daily diet.

Why is protein becoming even more important today?

As we age, our bodies naturally begin to lose muscle. This process, called age-related muscle loss, starts gradually after the age of 30 and accelerates after the age of 60.

Many people believe that weakness is simply a part of ageing. In reality, much of this weakness results from loss of muscle mass, poor nutrition and physical inactivity.

Adequate protein, combined with regular physical activity—especially strength training—helps slow down this muscle loss and preserves independence in later life.

Protein and weight loss

One of the biggest mistakes people make while trying to lose weight is reducing food intake without paying attention to protein.

When calorie intake is drastically reduced, the body loses not only fat but also valuable muscle.

Losing muscle lowers the body’s metabolic rate, making it easier to regain weight later. This is one of the reasons why many people experience the frustrating cycle of losing weight and then gaining it back.

A balanced weight-loss programme should therefore aim to lose excess body fat while preserving muscle mass. Adequate protein intake and regular resistance exercises play a vital role in achieving this.

Is the average Indian diet low in protein?

Many traditional Indian meals are rich in cereals like rice, wheat and millets, but comparatively low in protein.

For example, meals consisting mainly of chapati or rice with a small quantity of dal provide less protein than most people realise.

Fortunately, improving protein intake does not necessarily require expensive supplements or exotic foods.

Simple additions such as milk, curd, pulses, soy products, paneer (in moderation), eggs, fish or lean chicken can substantially improve the quality of the diet.

Vegetarians can easily meet their protein requirements by including a good variety of dairy products, pulses, legumes, soybean products and nuts as part of a balanced meal plan.

Is more protein always better?

Not necessarily.

Protein is essential, but excessive intake is neither necessary nor beneficial for most people.

Many advertisements promote extremely high-protein diets or supplements as a shortcut to better health. In reality, most healthy individuals can meet their protein requirements through a well-planned diet without relying on expensive protein powders.

The goal is not to consume as much protein as possible—it is to consume the right amount from good-quality food sources.

The bottom line

Protein is not a luxury nutrient meant only for athletes.

It is an essential nutrient required by every child, every adult and every senior citizen, every single day.

Adequate protein supports healthy muscles, stronger bones, better immunity, faster recovery from illness and healthier ageing. It also plays an important role in preserving muscle during weight loss.

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Building Foundations for Lifelong Health!

The pre-teen years (roughly 9–12 years of age) are a period of rapid physical and mental development. During this time, children begin preparing for the growth spurt of adolescence. The nutritional habits established in these years often influence health, fitness, and eating patterns well into adulthood.

Contrary to popular belief, healthy nutrition is not about expensive supplements, exotic foods, or “superfoods.” It is about consistently providing the body with the nutrients needed for growth, development, and activity.

***

1. Proteins: The Building Block of Growth

Proteins are required for the development and maintenance of muscles, bones, organs, hormones, enzymes, and the immune system.

Good sources include:

Milk, curd, and paneer

Eggs, fish, chicken, and meat

Soy products such as tofu and soy chunks

Dal, lentils, chana, rajma, and other legumes

A useful principle is to include a meaningful source of protein at every meal rather than concentrating it in only one meal of the day.

***

2. Calcium: Investing in Future Bone Health

A substantial proportion of adult bone mass is built during childhood and adolescence. Adequate calcium intake during these years supports optimal bone development.

Good calcium sources include:

Milk, curd and  buttermilk 

Paneer

Ragi or nachani

Rajgira

Sesame seeds (til)

Soy products

Developing strong bones early in life is one of the best long-term investments in health.

***

3. Vitamin D: The Calcium Partner

Vitamin D helps the body absorb and utilise calcium effectively.

Sources include:

Sensible sunlight exposure

Egg yolks

Fatty fish

Fortified foods where available

Vitamin D deficiency is common, even in our sunny country, making outdoor activity especially important.

***

4. Iron: Supporting Growth and Vitality

Iron is essential for oxygen transport, energy production, and cognitive function.

Good sources include:

Eggs

Fish and meat

Dal, lentils and legumes like rajma and chana

Soy products

Green leafy vegetables

Combining iron-rich foods with vitamin C-rich foods such as Indian gooseberries (amla), guava, or citrus fruits, lemon can improve absorption.

***

5. Healthy Fats: Important for Growing Bodies

Children need dietary fats for energy, brain development, hormone production, and the absorption of fat-soluble vitamins.

Nutritious sources include:

Almonds, walnuts, and other nuts

Groundnuts and sesame seeds

Fish

Dairy products

Avocado

***

6. Fruits and Vegetables: Think Colours, Not Categories

Rather than focusing on specific fruits or vegetables, encourage variety.

A colourful plate naturally provides:

Vitamins and minerals

Fibre

Beneficial plant compounds and antioxidants

Greater dietary diversity

Green, red, yellow, orange, and purple fruits and vegetables all contribute unique nutritional benefits.

***

7. Foods Best Kept To The minimum

These foods are best treated as occasional treats rather than daily staples.

These include:

Sugary drinks

Packaged fruit juices

Chips and packaged snacks

Bakery products

Fast food

Sweets and confectionery

The concern is not the occasional indulgence but the displacement of more nutritious foods.

***

A Simple Practical Approach

A balanced day might include:

Breakfast:

Milk

Eggs or paneer

Poha, thalipith or paratha, idli, dosa

Lunch:

Chapati, bhakri or rice, brown rice better than white 

Pulses and legumes in the form of dal, varan, amti, sambar, usal 

Vegetables

Curds, buttermilk

Adding home made paneer from low fat milk, tofu, eggs, fish, or chicken in main meals, depending upon being vegetarian or mix food eating families, is healthy.

Evening:

Fruit

Milk 

Dinner: Same as lunch.

Substitute Meals: Thalipith of mix cereals and pulse flours added with green or red leafy vegetables, or vegetable parathas and usal or idli – dosa, sambar and vegetables, meaning dishes prepared with all the major essentials components viz. cereals, pulses, vegetables could add variety to the normal meals, keeping the nutritional values essentially the same.

***

Nutrition and Physical Activity Go Hand in Hand

Even the best diet cannot fully compensate for a sedentary lifestyle. Outdoor play, sports, cycling, running, climbing, and active recreation are essential partners to good nutrition.

The goal is not dietary perfection. The goal is to create a pattern of eating and activity that supports healthy growth, strong bones, physical fitness, and lifelong well-being.

Healthy childhood nutrition is usually simple: regular meals, adequate protein, calcium-rich foods, a variety of fruits and vegetables, healthy fats, and plenty of physical activity.

The foundations of adult health are often laid quietly in childhood—not through supplements or fads, but through simple, nourishing food and active living.

***

Most important, children learn more from what they see their parents do, rather than what they tell. Parents who regularly eat balanced meals, include fruits and vegetables, enjoy home-cooked food, and remain physically active provide a powerful example. Healthy habits are often caught rather than taught.

Related article:

‘Basics Of Nutrition’

What Consistent Exercise Can To Your Heart Health!

We often think of aging as an unstoppable process. As the years pass, our hair turns grey, muscles become weaker, and our heart gradually loses some of its flexibility. But research suggests that one aspect of aging may be more reversible than many people realise.

A remarkable study found that adults around the age of 50 who followed a regular, structured exercise program for two years were able to significantly improve the function and flexibility of their hearts. In some respects, their hearts began to resemble those of people decades younger.

Why does this matter?

As we age, the heart muscle and blood vessels gradually become stiffer. This makes it more difficult for the heart to fill and pump efficiently, increasing the risk of heart failure and other cardiovascular problems later in life.

The encouraging news is that regular physical activity can slow down — and in some cases partially reverse — these changes.

One important detail is often overlooked. The participants in this study were not elite athletes. Most were ordinary middle-aged adults. This means the findings are relevant not just to fitness enthusiasts, but to millions of people who may be wondering whether it is too late to improve their health. The answer appears to be no.

The exercise program used in the study was not extreme. Participants engaged in aerobic activities such as brisk walking, jogging, cycling, or swimming four to five days per week, combined with some higher-intensity sessions and strength training. The secret was not intensity alone, but consistency over a long period.

After two years, participants showed improved cardiovascular fitness and greater heart muscle flexibility. Researchers concluded that middle age may represent an important window during which regular exercise can help preserve heart health and maintain a more youthful cardiovascular system.

The benefits of regular exercise extend beyond what can be measured in a laboratory. In everyday life, people often experience a lower resting heart rate, improved stamina, less breathlessness during routine activities, better blood pressure control, improved blood sugar regulation, and a lower long-term risk of cardiovascular disease.

The lesson is simple.

You do not need to become a marathon runner or spend hours in the gym. Regular movement, performed week after week and year after year, can have profound effects on your health.

Exercise is not merely about weight control or appearance. It is one of the most powerful tools available for maintaining heart health, preserving independence, and improving quality of life as we age.

For many people, the goal eventually shifts from preventing disease to preserving function — keeping the heart, muscles, lungs, and mobility working well for as many years as possible. Even something as simple as a daily 30- to 40-minute brisk walk, maintained consistently over time, can be a powerful investment in healthy aging.

A single walk changes very little.
A week of exercise changes a little more.
But months and years of regular activity can change the trajectory of health itself.

People often underestimate what they can achieve in two years and overestimate what they can achieve in two weeks.

The heart-aging study is a good reminder that the body continues to respond and adapt, even in middle age. Consistent effort may not produce dramatic results overnight, but over time it can lead to meaningful improvements in cardiovascular fitness, physical function, and quality of life.

The calendar may continue to move forward, but your heart can remain stronger, healthier, and more resilient than its age might suggest.

The benefits of exercise accumulate quietly.

Related Article:

‘Visceral Fat And Heart Health’

Benefits As Medical Treatment And Dangers Of Unethical, Casual Use! 

A new class of medicines originally developed for diabetes has rapidly become the centre of a global weight loss craze.

Celebrities, influencers and social media personalities are discussing these injections as if they are shortcuts to an ideal body. Increasingly, even people who need to lose only a few kilograms are asking doctors whether they should start these medicines.

This trend needs careful scientific understanding.

***

What Are These Medicines?

The most commonly discussed drugs belong to a group called GLP-1 receptor agonists and related medicines.

Examples include:

Semaglutide

Tirzepatide

Liraglutide

Researchers are also developing newer and more powerful medicines including dual-agonist and triple-agonist drugs that act on multiple hormonal pathways related to appetite, metabolism and blood sugar control.

Some of the newer medicines attracting attention include:

Retatrutide

Orforglipron

CagriSema

Oral pill versions of some of these medicines are also becoming available, which may further increase their popularity and commercial use in the coming years.

While these newer drugs may improve weight loss in selected patients, they also raise concerns about increasing casual use, aggressive marketing and long-term overmedicalisation of body weight.

These medicines were originally developed for treating type 2 diabetes. Doctors later observed that many patients also lost weight while taking them.

***

How Do They Work?

These drugs mainly:

reduce appetite,

increase the feeling of fullness,

slow stomach emptying,

and improve blood sugar control.

Many patients naturally eat less while taking them.

***

Can They Help?

Yes — in properly selected overweight or obese individuals, especially those with:

diabetes,

prediabetes,

fatty liver disease,

metabolic syndrome,

abdominal obesity,

hypertension,

or sleep apnoea,

these medicines can sometimes produce meaningful weight reduction and metabolic improvement.

For severely obese individuals struggling despite sincere lifestyle changes, they may reduce long-term health risks.

***

The Growing Misuse

The problem is that these medicines are increasingly being used by:

mildly overweight people,

individuals wanting “camera-ready” appearances,

young adults influenced by social media,

and even normal-weight individuals afraid of gaining weight.

Medicines meant for obesity and metabolic disease are slowly being turned into cosmetic lifestyle products.

Weight Loss Alone Is Not Health

A person may lose weight and still become unhealthy.

Rapid weight loss without proper nutrition may reduce:

muscle mass,

strength,

stamina,

and nutritional reserves.

Especially in middle-aged and older individuals, excessive muscle loss can become a serious long-term problem.

The goal should not merely be ‘lighter weight’, but:

healthier metabolism,

lower abdominal fat,

improved strength,

better fitness,

and sustainable habits.

***

These Medicines Require Specialist Supervision

These are powerful prescription medicines and are usually best supervised by endocrinologists, diabetologists or cardiologists familiar with obesity-related metabolic disease.

Before starting treatment, doctors may need to assess:

blood sugar,

kidney and liver function,

pancreatic and gall bladder health,

cardiovascular risk,

nutritional status,

and existing medications.

Careful follow-up is important to monitor:

side effects,

hydration,

nutritional adequacy,

and muscle preservation.

***

Using these medicines casually for cosmetic slimming without proper supervision may expose otherwise healthy individuals to unnecessary risks.

Possible Side Effects

Common side effects include:

nausea,

vomiting,

acidity,

constipation,

diarrhoea,

bloating,

and fatigue.

More serious concerns may include:

gall bladder disease,

pancreatitis,

dehydration,

nutritional deficiencies,

and excessive muscle loss.

***

Another Important Reality — Weight Often Returns

Many people regain weight after stopping the medicine if lifestyle habits have not changed.

These medicines cannot permanently replace:

dietary discipline,

physical activity,

sleep regulation,

and behavioural change.

***

Weight-Loss Drugs During Breastfeeding:

The safety of newer weight-loss drugs such as Mounjaro (tirzepatide) and semaglutide during breastfeeding remains insufficiently established. Despite preliminary reassuring findings on drug transfer into breast milk, their effects on breastfed infants and milk production remain uncertain. For elective weight loss, sustainable food and lifestyle changes offer a safer first approach without these medication-related uncertainties, while providing the foundation for long-term weight management.

***

Final Message

These newer medicines represent an important scientific advance in obesity treatment and may genuinely help selected patients.

But their growing misuse reflects a larger commercial culture obsessed with appearance and rapid slimming.

Most of the use of these powerful prescription drugs in India is unethical, likely suggested by gym trainers and beauty clinics and word of mouth in social circles and parties, often procured from grey markets.

Such use is extremely dangerous.

Health should remain the primary goal — not simply becoming thinner for photographs, social approval or social media trends.

Related article

‘Simple Steps To Slimming’