• Published on: Jul 31, 2021
  • 2 minute read
  • By: Endocrinologist

Superfoods Are Not The Only Healthy Option: Spinach, Kale And Cabbage Pack A Powerful Nutritional Punch

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Healthier foods are not always called superfoods. There is spinach, kale, and cabbage that have more nutrients than other greens out there. Below you will find some of the healthiest foods like green beans with less sugar content or avocado which helps to reduce cholesterol levels in your body.

  • Sunflower Seeds - Sunflower seeds are the perfect snack for on-the-go people. They're high in protein, healthy fats, and fiber while still being low-calorie. Best of all, they can be eaten whole with no preparation needed! Sunflower seeds have long been a favorite among builders because their shape makes them easy to use as fasteners, but now it's clear that these tiny nuts also make great snacks when you need something quick and nutritious at your side.
  • Unsweetened Greek Yogurt - The daily consumption of yogurt has been shown to reduce the risk for type 2 diabetes by 14%. Not only is it a healthier option than regular yogurt, but its low GI and high calcium content make it an excellent choice.
  • Flax Seeds - Flax seeds are a superfood that helps to manage diabetes. This is because of the gel-forming fiber they contain which slows digestion and releases glucose into your blood slowly so it doesn't spike in one sitting like sugar would.
  • Oranges and other Citrus Fruits - Citrus fruits such as oranges and grapefruits are great sources of fiber, which can help with blood sugar levels. However, it is always best to eat the whole fruit rather than drinking just juice. When juicing citrus fruits their GIs vary greatly, but an average size orange has a GI of 40 while an average size grapefruit has a lower GI of 25 because all its natural fibers remain intact when eaten in the whole form instead of being converted into liquid through the juicing process.
  • Chia Seeds - If you're looking for an easy way to improve your diet and manage blood sugar levels, chia seeds can be a great place to start. They are rich in antioxidants which may help reduce the risk of diabetes or any complications from it. Another superfood that can help with managing our body's response to glucose is Chia Seeds due their richness in Omega-3 fatty acids, fiber, and magnesium; these nutrients have been shown by research studies as being instrumental towards reducing one’s risk of developing type 2 Diabetes mellitus (T2DM) or even its severity when diagnosed properly.
  • Quinoa - One of the healthiest grains on earth, quinoa is packed with protein and antioxidants to help you keep your blood sugar levels in check. Quinoa also has more fiber than most other grain options which will give you a feeling of fullness that lasts longer because it takes about 30 minutes for our stomachs to tell us we are hungry again after eating.
  • Berries- Berries are a great healthy option for your sweet tooth. They provide many benefits like vitamin C, K, manganese, and fiber while also being helpful with diabetes management. Whether you enjoy strawberries or blueberries; berries can satisfy any craving!
  • Tomatoes - Tomatoes are the perfect diet addition for those looking to reduce their risk of cancer and heart disease. Lycopene is a powerful substance that has been found in multiple studies to be more easily absorbed by the body when consumed as part of an already healthy diet, untouched by processed sugars or carbs. Tomatoes have a low GI ranking which means they can keep you feeling full longer even without adding extra calories from fat and sugar!
  • Beans - Beans are a great source of fiber and protein, which is equivalent to an ounce of meat. While they contain carbohydrates, all type beans will also provide you with vitamins and minerals such as magnesium or potassium in addition to the high amounts that it contains. Beans can be any color from light brown when cooked like kidney beans to black for pinto beans; no matter what your preference is there's something out there just for you!
  • Fish High in Omega-3 Fatty Acids - Fish and fish oil, which contain zero carbohydrates, are a rich source of protein that can be added to any meal for diabetes management. This is because they slowly digest due to their low carb content and release sugar into the bloodstream at an even rate. Salmon high in omega-3 fatty acids ensures this effect by balancing out your carbohydrate intake with its slow digestion time while also providing healthy fats from Omega 3s!

Diabetics must carefully measure and monitor their blood glucose levels. This is important because it can help you determine whether adjustments need to be made in your diet, medications, exercise routines, etc. It's recommended that diabetics with diabetes symptoms check their sugar twice a day with an accurate glucometer and record the numbers in a log so they can track any increase or decrease over time of these readings

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Food Poisoning in Monsoon

How to Prevent Food Poisoning in Monsoon

Monsoon brings relief from the heat—but along with cool breezes and rains come increased chances of infections, especially food poisoning. The high moisture in the air creates a perfect breeding ground for bacteria, making food more likely to spoil and cause illness.

In this article, we’ll help you understand how to stay safe with easy, practical tips on how to prevent food poisoning in monsoon.

 

Why Is Food Poisoning So Common in Monsoon?

The damp and humid conditions during the rainy season promote bacterial and fungal growth. This contamination can easily affect the food we eat and the water we drink.

Common causes of food poisoning in monsoon include:

  • Eating contaminated street food
     

  • Drinking unfiltered or untreated water
     

  • Improper storage or refrigeration
     

  • Eating undercooked or reheated leftovers
     

Symptoms can range from mild stomach pain to vomiting, diarrhea, and fever—and can become serious if not treated on time.

 

How to Prevent Food Poisoning in Monsoon: Easy Tips

Let’s go step by step into what you should do (and not do) during this season to avoid foodborne illness:

 

1. Avoid Street Food and Raw Salads

Street vendors often use unclean water and keep food exposed to dust, flies, and pollution. In monsoon, this risk becomes even higher.

What to avoid:

  • Chaat, golgappas, sandwiches from carts
     

  • Cut fruits or raw vegetables sold outside
     

  • Juices from roadside stalls
     

Instead, eat home-cooked meals where you can control the hygiene.

 

2. Drink Only Boiled or Purified Water

Unfiltered water is a major cause of stomach infections during monsoon. Make sure your drinking water is:

  • Boiled for 10 minutes, or
     

  • Filtered using a RO/UV purifier, or
     

  • Packaged from a trusted brand
     

Avoid consuming water-based drinks like sherbets or ice made with unclean water.

 

3. Eat Fresh and Hot Food

In monsoon, bacteria multiply quickly. Avoid eating food that has been left out for hours.

Tips:

  • Eat freshly cooked meals while still warm
     

  • Avoid reheating food multiple times
     

  • Don't leave cooked food at room temperature for more than 2 hours
     

 

4. Refrigerate Perishables Quickly

Your fridge is your best friend in this season—but only if you use it right.

Refrigeration tips:

  • Store cooked food in airtight containers
     

  • Don't keep raw meat and vegetables together
     

  • Use leftovers within 24 hours
     

  • Check for expired or spoiled food regularly
     

 

5. Clean Fruits and Vegetables Properly

Rainwater often brings mud and germs to fresh produce. Even greens from the market can carry bacteria and insect eggs.

Cleaning tips:

  • Wash produce thoroughly with clean water
     

  • Use salt water or vinegar soak for 10–15 minutes to disinfect
     

  • Peel fruits like mangoes and bananas before eating
     

  • Avoid leafy vegetables that are difficult to clean, like spinach and lettuce
     

 

6. Practice Good Kitchen Hygiene

Contamination often starts in your kitchen.

Hygiene habits to follow:

  • Wash hands before and after handling food
     

  • Keep utensils and chopping boards dry and clean
     

  • Don't let water collect on kitchen surfaces
     

  • Wash dish cloths and sponges regularly
     

 

Related Health Checkups to Consider

If you're experiencing stomach problems or want to monitor your digestive health during monsoon, these lab tests (available via SecondMedic powered by Thyrocare) may help:

???? Complete Blood Count (CBC)

Checks for infections or inflammation.

???? Stool Routine & Culture Test

Detects bacterial infections, parasites, or digestive disorders.

???? CRP Test (C-Reactive Protein)

Shows whether your body is fighting an infection.

???? Food Intolerance Test

For people with recurring food-related digestive issues.

All tests come with home sample collection and online report access at www.secondmedic.com.

 

Foods You Can Eat During Monsoon

Here are some healthy, safe food choices during the rainy season:

  • Warm soups and khichdi – light and easy to digest
     

  • Steamed vegetables – safer than raw
     

  • Ginger tea – helps digestion
     

  • Turmeric milk – natural immunity booster
     

  • Boiled eggs or well-cooked lean meat
     

Avoid oily, uncooked, or refrigerated food that’s more than a day old.

 

Conclusion

Monsoon brings beauty, but also bacteria. Staying safe is all about being smart with your food and water. By following simple hygiene rules and eating fresh, clean food, you can enjoy the season without worrying about stomach issues.

Be alert, eat smart, and protect your family by following these tips on how to prevent food poisoning in monsoon.

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