Yogyaahar
Journal

Science. Stories. Real food.

Evidence-based articles on nutrition, hormones, gut health, and the everyday questions our clients ask - by Dt. Trishala Goswami.

Diabetes

Walking After Meals to Control Blood Sugar: The Most Underused Lever

# Walking After Meals to Control Blood Sugar: The Most Underused Lever > "In my practice, the single change that gives the fastest visible result on a glucometer is not a new supplement or a fancy d

Dt. Trishala Goswami·07 June 2026·7 min read
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Diabetes

Sugar Substitutes for Diabetics in India: An Honest Guide

# Sugar Substitutes for Diabetics in India: An Honest Guide > "In my clinic, the question I hear most from people newly diagnosed with diabetes is simple: 'Which sweetener can I use?' The honest ans

07 June 20268 min read
Diabetes

Can Diabetics Eat Rice? The Honest Answer for Indians

# Can Diabetics Eat Rice? The Honest Answer for Indians > "In ten years of clinical practice, the question I hear most from diabetic clients is, 'Ma'am, do I have to give up rice forever?' My honest

07 June 20267 min read
Diabetes

The Complete Indian Diabetes Diet Guide

# The Complete Indian Diabetes Diet Guide > "Diabetes is not managed by giving up Indian food. It is managed by understanding it - which dal, which atta, how much rice, what to eat first, and when t

07 June 202614 min read
Diabetes

Gestational Diabetes Diet for Indian Women: A Calm, Practical Guide

# Gestational Diabetes Diet for Indian Women: A Calm, Practical Guide > "When a mother hears the words gestational diabetes, her first feeling is usually fear. I want to replace that fear with a pla

07 June 20268 min read
Diabetes

Diabetes-Friendly Fruits for Indians: What to Eat, What to Portion

# Diabetes-Friendly Fruits for Indians: What to Eat, What to Portion > In my clinic, almost every new client with diabetes asks the same nervous question: "Ma'am, can I even eat fruit anymore?" My a

07 June 20267 min read
Diabetes

Best Atta for Diabetics in India: Flours and Rotis That Steady Your Sugar

# Best Atta for Diabetics in India: Flours and Rotis That Steady Your Sugar > "In my clinic, the roti is rarely the villain. The type of atta, how it is mixed, and what sits next to it on the plate

07 June 20267 min read
The Best Foods to Eat During Pregnancy: An Indian Dietitian's ListMotherhood Nutrition

The Best Foods to Eat During Pregnancy: An Indian Dietitian's List

Pregnancy nutrition is about quality, not eating for two. A clinical nutritionist ranks the best Indian foods for a healthy pregnancy - folate, iron, calcium, protein, and omega-3 sources - to eat alongside the care your obstetrician provides.

04 June 202610 min read
The Best Pre and Post-Workout Indian Foods, According to a NutritionistAthletic Nutrition

The Best Pre and Post-Workout Indian Foods, According to a Nutritionist

You do not need imported supplements to fuel and recover from a workout - your kitchen has it covered. A clinical nutritionist ranks the best pre and post-workout Indian foods for energy, performance, and muscle recovery.

04 June 20269 min read
The Best Foods for Healthy Skin and Hair: An Indian Dietitian's ListNutrition

The Best Foods for Healthy Skin and Hair: An Indian Dietitian's List

Glowing skin and strong hair are built from the inside out. A clinical nutritionist ranks the best Indian foods for skin and hair - and explains why the protein and iron on your plate matter more than any cream or capsule.

04 June 202610 min read
The Best Foods for Thyroid Health: An Indian Dietitian's ListClinical Nutrition

The Best Foods for Thyroid Health: An Indian Dietitian's List

Food does not replace thyroid medication, but the right nutrients help your thyroid work better and ease symptoms. A clinical nutritionist ranks the best Indian foods for thyroid health and how to eat them.

04 June 202610 min read
The Best Anti-Inflammatory Indian Foods, According to a Clinical NutritionistNutrition

The Best Anti-Inflammatory Indian Foods, According to a Clinical Nutritionist

Chronic low-grade inflammation quietly drives PCOS, insulin resistance, gut issues, and joint pain. A clinical nutritionist ranks the best anti-inflammatory Indian foods - and the everyday way to eat them for real effect.

04 June 202610 min read
The Best Foods for Gut Health: An Indian Dietitian's ListGut Health

The Best Foods for Gut Health: An Indian Dietitian's List

A healthy gut is built from everyday Indian food, not expensive supplements. A clinical nutritionist ranks the best foods for gut health - dahi, fermented batters, dals, and prebiotic vegetables - and how to eat them for real results.

04 June 202610 min read
The Best Foods for PCOS: An Indian Dietitian's ListPCOS

The Best Foods for PCOS: An Indian Dietitian's List

No food cures PCOS, but the right everyday Indian foods lower the insulin that drives it. A clinical nutritionist and nutrigenomics specialist ranks the best ones - and how to eat them for the biggest hormonal effect.

04 June 202611 min read
The Best Indian Snacks for Weight Loss, According to a Clinical NutritionistWeight Management

The Best Indian Snacks for Weight Loss, According to a Clinical Nutritionist

Snacking isn't the enemy of weight loss - the wrong snacks are. A clinical nutritionist ranks the best Indian snacks that keep you full, protect blood sugar, and stop the 4 PM biscuit habit.

04 June 20269 min read
The Best High-Protein Vegetarian Foods in India, Ranked by a NutritionistNutrition

The Best High-Protein Vegetarian Foods in India, Ranked by a Nutritionist

Most Indian vegetarians eat far less protein than they think. A clinical nutritionist ranks the best high-protein vegetarian foods available in India - with grams per serving and a simple plan to reach your daily target.

04 June 202610 min read
The Best Foods to Lower Blood Sugar: An Indian Dietitian's ListDiabetes

The Best Foods to Lower Blood Sugar: An Indian Dietitian's List

No single food cures diabetes, but the right everyday Indian foods measurably lower blood sugar. A Certified Diabetes Educator ranks the best ones - and the exact way to eat them for the biggest effect.

04 June 202611 min read
PCOS Diet Plan: A 7-Day Indian Meal Chart That Actually WorksPCOS

PCOS Diet Plan: A 7-Day Indian Meal Chart That Actually Works

Most PCOS diet plans online are Western, restrictive, and impossible to sustain on Indian food. This is the 7-day Indian meal structure a clinical nutritionist actually uses with PCOS clients - built around dal, sabzi, roti, and dahi, not quinoa and kale.

02 June 202611 min read
The Best Indian Lunches for Diabetics, According to a Diabetes EducatorDiabetes

The Best Indian Lunches for Diabetics, According to a Diabetes Educator

Lunch is where most Indian diabetics lose blood sugar control - too much rice, too little protein, and a post-meal slump that drives evening cravings. A Certified Diabetes Educator explains how to build a diabetes-friendly Indian thali.

02 June 202610 min read
The Best Indian Dinners for Diabetics, According to a Diabetes EducatorDiabetes

The Best Indian Dinners for Diabetics, According to a Diabetes Educator

Dinner is the meal that shapes your fasting blood sugar - eat it late and heavy and your morning reading suffers. A Certified Diabetes Educator explains the timing, portions, and Indian dinners that improve overnight glucose control.

02 June 202610 min read
PCOS Self-Assessment: 8 Clinical Signs to Check (Rotterdam Criteria for Indian Women)PCOS

PCOS Self-Assessment: 8 Clinical Signs to Check (Rotterdam Criteria for Indian Women)

An Indian-clinical-grade PCOS self-assessment guide - the 8 symptom markers, Rotterdam diagnostic criteria, recommended labs, and the four PCOS subtypes each with different nutrition strategies.

25 May 202612 min read
Are You at Risk for Type 2 Diabetes? FINDRISC India Explained (8-Question Self-Test)Diabetes

Are You at Risk for Type 2 Diabetes? FINDRISC India Explained (8-Question Self-Test)

India has 100M+ adults with type 2 diabetes and 150M+ pre-diabetic - most undiagnosed. The validated FINDRISC questionnaire, adjusted for Indian BMI and waist thresholds, estimates your 10-year risk.

25 May 202611 min read
HOMA-IR Explained: The Indian Insulin-Resistance Score (Cutoffs, Interpretation, Reversal)Diabetes

HOMA-IR Explained: The Indian Insulin-Resistance Score (Cutoffs, Interpretation, Reversal)

HOMA-IR is the most underused clinical marker in Indian metabolic care - it catches insulin resistance 5-10 years before HbA1c rises. Indian cutoffs, interpretation, and the 12-week reversal protocol.

25 May 202612 min read
HbA1c Levels Chart for Indian Adults - Normal Range, Pre-diabetes and Diabetes ThresholdsDiabetes

HbA1c Levels Chart for Indian Adults - Normal Range, Pre-diabetes and Diabetes Thresholds

Indian-clinical-grade HbA1c reference chart - IDF cutoffs alongside ADA standards, eAG conversion table, special-population targets, and what each range means for nutrition and medical decisions.

25 May 202611 min read
Why Am I Not Losing Weight Despite Dieting? A Clinical Nutritionist's AnswerWeight Loss

Why Am I Not Losing Weight Despite Dieting? A Clinical Nutritionist's Answer

If the scale has stopped moving despite your genuine dietary effort, the answer is rarely 'try harder'. Here are the clinical and metabolic reasons specific to how Indians eat and live - and what to change for each.

12 May 202610 min read
Type 2 Diabetes Reversal: What Does the Science Really Say?Diabetes

Type 2 Diabetes Reversal: What Does the Science Really Say?

Diabetes reversal is a term used widely but understood poorly. A clinical nutritionist examines the DiRECT trial, Virta Health data, calorie restriction evidence, and what reversal realistically means for Indian patients.

12 May 202613 min read
The Truth About Detox Diets: A Dietitian's Honest TakeWeight Management

The Truth About Detox Diets: A Dietitian's Honest Take

Detox diets promise to cleanse your body of toxins, but does the science support the claims? A clinical nutritionist examines the evidence and explains what actually supports your body's detoxification.

12 May 202611 min read
SIBO and Indian Diets: What to Eat and What to AvoidGut Health

SIBO and Indian Diets: What to Eat and What to Avoid

SIBO makes navigating Indian meals feel impossible - dal, roti, onion, garlic are all potential triggers. A clinical nutritionist breaks down what is safe, what to avoid, and how to systematically recover.

12 May 202611 min read
The Science of Indian Spices: Healing Properties You Should KnowIndian Food

The Science of Indian Spices: Healing Properties You Should Know

From turmeric's curcumin to fenugreek's blood sugar benefits, a clinical nutritionist examines what science actually proves about India's most celebrated healing spices.

12 May 202613 min read
Runners' Nutrition: Fuelling for Marathons on an Indian DietAthletic Nutrition

Runners' Nutrition: Fuelling for Marathons on an Indian Diet

Training for a marathon on dal-chawal and roti-sabzi? A clinical nutritionist breaks down carb loading, race day fuelling, hydration, and recovery for Indian distance runners.

12 May 202612 min read
Ragi, Jowar, Bajra: A Complete Guide to Indian MilletsIndian Food

Ragi, Jowar, Bajra: A Complete Guide to Indian Millets

A clinical nutritionist compares the nutritional profiles of ragi, jowar, and bajra and explains why these ancient Indian grains deserve a central place in your modern diet.

12 May 202612 min read
Protein Timing for Indian Athletes: A Practical GuideAthletic Nutrition

Protein Timing for Indian Athletes: A Practical Guide

Should you drink a protein shake within 30 minutes of training? A clinical nutritionist separates protein timing myths from evidence and builds practical plans using Indian foods.

12 May 202612 min read
Probiotic Foods vs Supplements: What Your Gut Actually NeedsGut Health

Probiotic Foods vs Supplements: What Your Gut Actually Needs

The Indian kitchen contains some of the most powerful probiotic foods in the world - yet many Indians are spending money on supplements that deliver fewer benefits. Here is what the evidence says about food vs supplements for gut health.

12 May 20269 min read
Portion Control the Indian Way: No Measuring Cups NeededWeight Management

Portion Control the Indian Way: No Measuring Cups Needed

Forget measuring cups and food scales. Indian kitchens have built-in portion wisdom - the katori, the thali, and your own hands. A clinical nutritionist explains how to use them for sustainable weight management.

12 May 202610 min read
Personalised Nutrition: How Gene Testing Changes Your Diet PlanNutrigenomics

Personalised Nutrition: How Gene Testing Changes Your Diet Plan

Generic diet advice fails because your DNA is not generic. Learn how nutrigenomic testing works, which gene variants matter for nutrition, and how Yogyaahar uses genetic data to build truly personalized diet plans.

12 May 202613 min read
Why Am I Not Losing Weight With PCOS? A Clinical Nutritionist ExplainsPCOS

Why Am I Not Losing Weight With PCOS? A Clinical Nutritionist Explains

If you have PCOS and the scale refuses to move despite your best efforts, the problem is almost never willpower. Here are the real clinical reasons - and what to do about each.

12 May 202610 min read
PCOS Meal Prep: A Week of Hormone-Balancing Indian MealsPCOS

PCOS Meal Prep: A Week of Hormone-Balancing Indian Meals

A complete 7-day PCOS meal plan built around anti-inflammatory, low-GI Indian foods. Includes breakfast, lunch, dinner, snacks, batch cooking tips, and a full grocery list from a clinical nutritionist.

12 May 202614 min read
PCOS Hair Loss: Nutritional Strategies That Actually HelpPCOS

PCOS Hair Loss: Nutritional Strategies That Actually Help

Androgens, DHT, iron deficiency, chronic inflammation - PCOS hair loss has multiple drivers. A clinical nutritionist breaks down the nutritional strategies that target each one, with Indian food solutions.

12 May 202611 min read
10 PCOS-Friendly Indian Breakfast Ideas That Support Hormone BalancePCOS

10 PCOS-Friendly Indian Breakfast Ideas That Support Hormone Balance

What you eat first thing in the morning significantly influences your insulin levels and androgen activity for the rest of the day. Here are 10 practical PCOS-friendly Indian breakfasts and exactly why each one works.

12 May 20269 min read
Omega-3 for Vegetarians: Best Plant-Based Sources in IndiaClinical Nutrition

Omega-3 for Vegetarians: Best Plant-Based Sources in India

Most Indian vegetarians are severely deficient in omega-3 fats. Learn the difference between ALA, EPA, and DHA, the best plant-based sources available in India, and when an algal DHA supplement becomes necessary.

12 May 202612 min read
MTHFR Gene Mutation and Diet: What Indian Vegetarians Need to KnowNutrigenomics

MTHFR Gene Mutation and Diet: What Indian Vegetarians Need to Know

The MTHFR C677T gene variant impairs folate metabolism and B12 utilisation. Combined with India's widespread vegetarian diet and B12 deficiency rates, this creates a clinically significant nutritional challenge. Here is what it means and what to do about it.

12 May 202610 min read
Metabolism After 40: Why Your Diet Needs to ChangeWeight Management

Metabolism After 40: Why Your Diet Needs to Change

Your body at 40 is not the same body you had at 25. Understanding how metabolism, hormones, and muscle mass change with age is the key to adapting your diet for lasting health.

12 May 202611 min read
Low Glycemic Index Indian Foods: The Complete Reference GuideDiabetes

Low Glycemic Index Indian Foods: The Complete Reference Guide

A comprehensive reference guide to low and medium glycaemic index Indian foods - grains, legumes, vegetables, fruits, and dairy - with GI values and practical guidance from a Certified Diabetes Educator.

12 May 202611 min read
Leaky Gut vs IBS: Symptoms, Differences, and What to Do About EachGut Health

Leaky Gut vs IBS: Symptoms, Differences, and What to Do About Each

Leaky gut and IBS are not the same condition, though they can coexist. Understanding the difference changes the dietary approach entirely. Here is a clear clinical explanation with Indian dietary guidance.

12 May 20269 min read
Lactose Intolerance and Indian Genetics: The Dairy DilemmaNutrigenomics

Lactose Intolerance and Indian Genetics: The Dairy Dilemma

A nutrigenomics specialist explains why so many Indians struggle with dairy, what the LCT gene reveals about lactase persistence, and how to get adequate calcium without discomfort.

12 May 202613 min read
Jaggery vs Sugar: Is Gur Really a Healthier Alternative?Indian Food

Jaggery vs Sugar: Is Gur Really a Healthier Alternative?

A clinical nutritionist debunks the biggest myth in Indian kitchens - that replacing sugar with jaggery makes your diet healthy - and reveals what the science actually says.

12 May 202611 min read
Is Jaggery Safe for Diabetics? The Science Behind the MythDiabetes

Is Jaggery Safe for Diabetics? The Science Behind the Myth

Most Indians believe jaggery is a safe sugar substitute for diabetes because it is 'natural'. Here is what the glycaemic index data and clinical evidence actually say.

12 May 20267 min read
Is a DNA Diet Test Worth It in India? A Nutrigenomics Specialist's Honest AnswerNutrigenomics

Is a DNA Diet Test Worth It in India? A Nutrigenomics Specialist's Honest Answer

DNA diet testing is growing in popularity in India, but the value depends entirely on what you do with the results. A Certified Nutrigenomics Specialist explains what these tests can and cannot tell you - and when they are genuinely worth it.

12 May 202610 min read
Iron Deficiency in Indian Women: Why Diet Alone May Not Be EnoughClinical Nutrition

Iron Deficiency in Indian Women: Why Diet Alone May Not Be Enough

Over half of Indian women are anemic, yet many are told to just eat more palak and chana. A clinical nutritionist explains why the Indian diet can inhibit iron absorption and when supplementation becomes essential.

12 May 202612 min read
Intermittent Fasting vs Calorie Deficit: Which Works Better for Indians?Weight Loss

Intermittent Fasting vs Calorie Deficit: Which Works Better for Indians?

Intermittent fasting has become enormously popular in India. But is it actually superior to a traditional calorie deficit for weight loss - and is it right for everyone? A clinical nutritionist gives an honest comparison.

12 May 20269 min read
Inositol for PCOS: Dosage, Types, and What the Research SaysPCOS

Inositol for PCOS: Dosage, Types, and What the Research Says

Myo-inositol and d-chiro-inositol have become cornerstone supplements for PCOS management. A clinical nutritionist breaks down the types, the 40:1 ratio, dosing protocols, and what the research actually supports.

12 May 202612 min read
IBS Diet Plan for Indians: What to Eat, What to Avoid, and WhyGut Health

IBS Diet Plan for Indians: What to Eat, What to Avoid, and Why

Managing IBS on an Indian diet presents a specific challenge: many traditional Indian staples are high FODMAP. Here is how to adapt low-FODMAP eating to real Indian cooking without abandoning your food culture.

12 May 202611 min read
Why Is My HbA1c Not Coming Down Despite Dieting? 6 Clinical ReasonsDiabetes

Why Is My HbA1c Not Coming Down Despite Dieting? 6 Clinical Reasons

If you have changed your diet for diabetes and your HbA1c is still not improving, the problem is rarely lack of effort. Here are 6 specific clinical reasons why it stalls - and what each one requires.

12 May 202610 min read
Glycemic Index of Indian Foods: A Complete Reference GuideDiabetes

Glycemic Index of Indian Foods: A Complete Reference Guide

A comprehensive glycemic index and glycemic load reference for Indian foods including grains, dals, fruits, vegetables, and snacks, with practical tips on cooking methods and food combining for better blood sugar control.

12 May 202614 min read
Is Ghee Good or Bad for PCOS? A Dietitian's Evidence-Based AnswerPCOS

Is Ghee Good or Bad for PCOS? A Dietitian's Evidence-Based Answer

The question every Indian woman with PCOS asks: should I eat ghee or avoid it? Here is what the evidence actually says - and how much is appropriate.

12 May 20267 min read
The FTO Gene and Weight Loss: Why Some Indians Struggle More (And What Helps)Nutrigenomics

The FTO Gene and Weight Loss: Why Some Indians Struggle More (And What Helps)

The FTO gene variant - which affects hunger hormones and fat storage - has higher prevalence in South Asians than in European populations. If you carry it, standard calorie-counting advice may consistently underperform. Here is why, and what the evidence suggests helps.

12 May 202610 min read
FTO Gene and Obesity: Can Your DNA Make You Gain Weight?Nutrigenomics

FTO Gene and Obesity: Can Your DNA Make You Gain Weight?

Struggling with weight despite doing everything right? The FTO gene variant affects appetite and fat storage in nearly 30% of Indians. A nutrigenomics specialist explains what it means and what you can do.

12 May 202612 min read
Food Intolerances vs Food Allergies: How to Tell the DifferenceGut Health

Food Intolerances vs Food Allergies: How to Tell the Difference

Bloating after wheat? Skin flares from dairy? It could be an intolerance or an allergy - and the distinction changes everything about how you manage it. A clinical nutritionist breaks down the science.

12 May 202611 min read
First Trimester Nutrition: What to Eat When Nothing Stays DownMotherhood Nutrition

First Trimester Nutrition: What to Eat When Nothing Stays Down

Morning sickness makes eating feel impossible, but the first trimester is when nutrient demands are highest. A clinical nutritionist shares what works when nothing stays down.

12 May 202612 min read
Festive Eating with Diabetes: A Dietitian's Survival GuideDiabetes

Festive Eating with Diabetes: A Dietitian's Survival Guide

Festivals should not mean blood sugar chaos. This dietitian's guide covers healthier mithai swaps, portion strategies, and practical meal planning for every major Indian festival.

12 May 202611 min read
Fermented Indian Foods: Your Gut's Best FriendsGut Health

Fermented Indian Foods: Your Gut's Best Friends

Indian cuisine is one of the world's richest traditions of fermented foods - from idli batter to kanji to chaas. A clinical nutritionist explains the probiotic science behind these everyday preparations.

12 May 202610 min read
Emotional Eating: A Clinical Nutritionist's ApproachWeight Management

Emotional Eating: A Clinical Nutritionist's Approach

Emotional eating is not a willpower failure -- it is a coping mechanism. Learn to identify your triggers, distinguish real hunger from emotional cravings, and find healthier ways to comfort yourself.

12 May 202611 min read
Diabetic Snacking: 15 Smart Indian Snack IdeasDiabetes

Diabetic Snacking: 15 Smart Indian Snack Ideas

Managing blood sugar does not mean giving up snacking. Here are 15 Indian snack ideas with exact portions, glycemic impact, and the science behind smart diabetic snacking.

12 May 202610 min read
The Best Indian Breakfasts for Diabetics, According to a Diabetes EducatorDiabetes

The Best Indian Breakfasts for Diabetics, According to a Diabetes Educator

What you eat for breakfast sets the blood sugar trajectory for your entire day. A Certified Diabetes Educator explains which Indian breakfasts are genuinely supportive - and which popular choices quietly worsen control.

12 May 20269 min read
Constipation Solutions: Beyond Fibre and WaterGut Health

Constipation Solutions: Beyond Fibre and Water

You are eating enough fibre. You are drinking enough water. And you are still constipated. A clinical nutritionist explains the hidden causes - from magnesium deficiency to thyroid dysfunction - and what actually works.

12 May 202610 min read
Coconut Oil vs Mustard Oil vs Groundnut Oil: Which Is Healthiest?Indian Food

Coconut Oil vs Mustard Oil vs Groundnut Oil: Which Is Healthiest?

A clinical nutritionist breaks down the fatty acid profiles, smoke points, and health claims of India's three most popular cooking oils to help you choose wisely.

12 May 202612 min read
Breastfeeding Diet: Indian Foods That Support Milk ProductionMotherhood Nutrition

Breastfeeding Diet: Indian Foods That Support Milk Production

From methi laddoo to ajwain water, Indian postpartum foods have a reputation for boosting milk supply. A clinical nutritionist examines the evidence and shares what actually works.

12 May 202612 min read
B12 Deficiency: The Silent Epidemic Among Indian VegetariansClinical Nutrition

B12 Deficiency: The Silent Epidemic Among Indian Vegetarians

Fatigue, tingling hands, brain fog, and mood changes - B12 deficiency mimics dozens of conditions and goes undiagnosed for years. A clinical nutritionist explains why Indian vegetarians are at highest risk and what to do about it.

12 May 202613 min read
Acne and Diet: The Gut-Skin Connection Your Dermatologist MissedSkin Hair

Acne and Diet: The Gut-Skin Connection Your Dermatologist Missed

Your dermatologist treats acne from the outside. But emerging science shows that what you eat - and the state of your gut - may matter more than any topical cream.

12 May 202612 min read
Why Calorie Counting Fails for Indian DietsWeight Management

Why Calorie Counting Fails for Indian Diets

Counting calories on an Indian diet is nearly impossible and often misleading. A clinical nutritionist explains why - and reveals what actually works for Indian bodies.

10 May 202610 min read
What to Eat for PCOS - An Indian Dietitian's GuidePCOS

What to Eat for PCOS - An Indian Dietitian's Guide

Struggling with PCOS and confused about what to eat? As a clinical nutritionist who has helped hundreds of women manage PCOS, I break down exactly which Indian foods help - and which ones quietly make things worse.

10 May 202610 min read
Weight Loss Plateau? 5 Clinical Reasons You're StuckWeight Management

Weight Loss Plateau? 5 Clinical Reasons You're Stuck

You have been doing everything right but the scale will not budge. A clinical nutritionist reveals five medical and metabolic reasons for weight loss plateaus and how to break through them.

10 May 202611 min read
Vitamin D Deficiency in India: Why Supplements Alone Don't WorkClinical Nutrition

Vitamin D Deficiency in India: Why Supplements Alone Don't Work

India has abundant sunshine yet 70-90% of the population is vitamin D deficient. A clinical nutritionist explains why - and why popping a supplement is only part of the solution.

10 May 202610 min read
Turmeric and Curcumin: How Much Do You Really Need?Indian Food

Turmeric and Curcumin: How Much Do You Really Need?

Indians use turmeric daily but curcumin supplements are everywhere. How much do you actually need? When is cooking turmeric enough and when do you need more?

10 May 20269 min read
Thyroid Diet: Foods That Help vs Foods That HurtClinical Nutrition

Thyroid Diet: Foods That Help vs Foods That Hurt

Confused about what to eat with thyroid issues? A clinical nutritionist separates evidence-based thyroid nutrition from internet myths - including the truth about goitrogens.

10 May 202611 min read
Seed Cycling for PCOS: Does It Actually Work?PCOS

Seed Cycling for PCOS: Does It Actually Work?

Seed cycling is all over Instagram for PCOS - but does the science back it up? Here is an honest clinical review of what seeds can and cannot do for your hormones.

10 May 20269 min read
Probiotics vs Prebiotics: What Your Gut Actually NeedsGut Health

Probiotics vs Prebiotics: What Your Gut Actually Needs

Confused about probiotics and prebiotics? Learn what each actually does, when you need them, and how traditional Indian foods deliver both naturally.

10 May 202610 min read
Pre-Diabetes to Normal: A Dietitian's Reversal ProtocolDiabetes

Pre-Diabetes to Normal: A Dietitian's Reversal Protocol

Pre-diabetes is reversible - but only if you act now. A clinical nutritionist shares the exact protocol she uses to bring HbA1c from pre-diabetic to normal in 3-6 months.

10 May 202612 min read
Post-Pregnancy Weight Loss: A Clinical Nutrition ApproachWeight Management

Post-Pregnancy Weight Loss: A Clinical Nutrition Approach

Losing pregnancy weight safely requires a different approach than regular weight loss. A clinical nutritionist shares the timeline, nutrition priorities, and mistakes to avoid.

10 May 202611 min read
PCOS Subtypes: Why One Diet Doesn't Fit AllPCOS

PCOS Subtypes: Why One Diet Doesn't Fit All

Not all PCOS is the same. Discover the four subtypes - insulin-resistant, inflammatory, adrenal, and post-pill - and why your diet plan must match your root cause for real results.

10 May 202611 min read
PCOS and Insulin Resistance: The Hidden ConnectionPCOS

PCOS and Insulin Resistance: The Hidden Connection

Up to 70% of women with PCOS have insulin resistance - even lean women. Learn how insulin drives your PCOS symptoms and exactly what to eat to break the cycle.

10 May 202611 min read
Nutrigenomics Explained: How DNA Shapes Your DietNutrigenomics

Nutrigenomics Explained: How DNA Shapes Your Diet

Why does the same diet work for your friend but not for you? The answer may be in your DNA. A nutrigenomics specialist explains how genes influence your nutritional needs.

10 May 202611 min read
MTHFR Gene Variant: What It Means for Your NutritionNutrigenomics

MTHFR Gene Variant: What It Means for Your Nutrition

Carrying an MTHFR variant affects how your body processes folate, manages homocysteine, and methylates DNA. A nutrigenomics specialist explains what to eat and supplement.

10 May 202610 min read
Millets vs Rice: Which Is Better for You?Indian Food

Millets vs Rice: Which Is Better for You?

India declared 2023 the International Year of Millets - but are they really superior to rice? A clinical nutritionist provides a nuanced, evidence-based comparison.

10 May 202610 min read
Metformin and Diet: What to Eat While on MedicationDiabetes

Metformin and Diet: What to Eat While on Medication

Taking metformin for diabetes or PCOS? Learn which foods maximize its benefits, which reduce side effects, and which nutrients metformin depletes that you must replenish.

10 May 202610 min read
Low-FODMAP Indian Diet: A Practical GuideGut Health

Low-FODMAP Indian Diet: A Practical Guide

The low-FODMAP diet can transform IBS symptoms - but most guides use Western foods. Here is your complete guide to doing low-FODMAP with Indian meals, spices, and staples.

10 May 202612 min read
Leaky Gut Syndrome: Separating Science from HypeGut Health

Leaky Gut Syndrome: Separating Science from Hype

Leaky gut is dismissed by some doctors and over-hyped by wellness influencers. The truth lies in between. Here is what clinical research actually supports about intestinal permeability.

10 May 202611 min read
Is Ghee Actually Healthy? The Science Behind the HypeIndian Food

Is Ghee Actually Healthy? The Science Behind the Hype

Ghee was demonized for decades, now it is hailed as a superfood. A clinical nutritionist cuts through both extremes with what peer-reviewed research actually says.

10 May 202610 min read
Intermittent Fasting for Indian Women: Safe or Risky?Weight Management

Intermittent Fasting for Indian Women: Safe or Risky?

Intermittent fasting works differently in women than men. A clinical nutritionist breaks down when it helps, when it harms, and which Indian women should avoid it entirely.

10 May 202611 min read
Insulin Resistance Diet: 7-Day Indian Meal PlanDiabetes

Insulin Resistance Diet: 7-Day Indian Meal Plan

A complete 7-day Indian meal plan designed by a clinical nutritionist to improve insulin sensitivity. Real Indian foods, proper portions, and the science behind every meal.

10 May 202613 min read
HbA1c Explained: What Your Numbers Really MeanDiabetes

HbA1c Explained: What Your Numbers Really Mean

Your doctor says your HbA1c is 6.2% but what does that actually mean for your health? A clinical nutritionist breaks down the numbers, the limitations, and the action steps.

10 May 202610 min read
Gut Health 101: Signs Your Digestion Needs HelpGut Health

Gut Health 101: Signs Your Digestion Needs Help

Bloating, fatigue, skin issues, and brain fog might all trace back to your gut. A clinical nutritionist identifies the warning signs and shares a science-backed restoration approach.

10 May 202610 min read
Dal Protein: Can Vegetarians Get Enough from Lentils?Indian Food

Dal Protein: Can Vegetarians Get Enough from Lentils?

Most Indian vegetarians rely on dal for protein - but is it enough? A clinical nutritionist breaks down the numbers, the amino acid gaps, and practical strategies to meet your daily needs.

10 May 202610 min read
Curd vs Yogurt: The Indian Fermentation AdvantageIndian Food

Curd vs Yogurt: The Indian Fermentation Advantage

Indian dahi and Western yogurt are not the same product. Learn why homemade curd may be superior for gut health, what strains it contains, and how to maximize its benefits.

10 May 20269 min read
Cortisol and Weight Gain: The Stress-Belly ConnectionWeight Management

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That stubborn belly fat might not be about what you eat - it might be about how stressed you are. Learn how cortisol drives visceral fat storage and what to do about it.

10 May 202610 min read
Caffeine Metabolism and Your Genes: Should You Quit Coffee?Nutrigenomics

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Some people thrive on coffee while others get anxious from half a cup. The difference is genetic. Learn what your caffeine metabolism type means for your health.

10 May 20269 min read
Bloating After Meals? A Dietitian's Troubleshooting GuideGut Health

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Bloating after every meal is not normal. A clinical nutritionist walks through seven common causes - from low stomach acid to food intolerances - with targeted fixes.

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Best Supplements for PCOS - Evidence-Based GuidePCOS

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Inositol, vitamin D, omega-3, berberine, zinc - which PCOS supplements have real evidence? A clinical nutritionist cuts through the noise with science-backed recommendations.

10 May 202612 min read
The Best Indian Breakfast for Blood Sugar ControlDiabetes

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Your breakfast sets the metabolic tone for the entire day. Learn which Indian breakfast options stabilize blood sugar and which ones sabotage it - backed by clinical evidence.

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Matki: The Superfood Legume - Nutrition, Health Benefits, and RecipesNutrition

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Matki: The Superfood Legume - Nutrition, Health Benefits, and Recipes - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

28 July 20251 min read
Embracing Intermittent Fasting: India's Timeless Tradition Meets Modern WellnessNutrition

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Embracing Intermittent Fasting: India's Timeless Tradition Meets Modern Wellness - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

22 January 20242 min read
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11 September 20231 min read
Your Go-To Apple Cider Vinegar Recipe for Weight Loss: Refreshing Weight Loss WaterNutrition

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11 September 20231 min read
The Ultimate Guide to Macronutrients: Balancing Carbs, Proteins, and Fats.Nutrition

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20 April 20232 min read
Protein Power: The Essential Nutrient for Muscle Growth and RepairNutrition

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Protein Power: The Essential Nutrient for Muscle Growth and Repair - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

20 April 20231 min read
Ashwagandha - Our Ancient HeroAyurveda

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Discover the science-backed benefits of Ashwagandha - from stress relief and blood sugar management to improved energy and hormonal balance.

13 July 20202 min read
ALL ABOUT HAIR FALL & HOME REMEDIESNutrition

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03 July 20202 min read
ACIDITYNutrition

ACIDITY

ACIDITY - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

25 June 20201 min read
THE MIRACLE DRINKNutrition

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THE MIRACLE DRINK - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

11 February 20201 min read
How To know Your DoshaNutrition

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11 February 20201 min read
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Fruity Yoghurt - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

11 February 20201 min read
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8 Ways To Protect Yourself From Flu - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

11 February 20201 min read
How To Charge Your BodyNutrition

How To Charge Your Body

How To Charge Your Body - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

03 February 20201 min read
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HEALING THROUGH THE STARS - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

03 February 20202 min read
8 Superfoods to Boost Sexual Drive and Improve Your Love LifeNutrition

8 Superfoods to Boost Sexual Drive and Improve Your Love Life

8 Superfoods to Boost Sexual Drive and Improve Your Love Life - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

03 February 20201 min read
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Ayurveda for Complete Wellness - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

03 February 20201 min read
The Ancient Super foo​dNutrition

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The Ancient Super foo​d - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

12 October 20192 min read
Health benefits of Prana MudraNutrition

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Health benefits of Prana Mudra - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

23 April 20191 min read
What are the benefits of Prithvi mudra?Nutrition

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What are the benefits of Prithvi mudra? - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

19 April 20191 min read
WHAT IS A YOGIC DIET?Nutrition

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WHAT IS A YOGIC DIET? - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

17 April 20191 min read
TOSSED SALAD WITH SPROUTSNutrition

TOSSED SALAD WITH SPROUTS

TOSSED SALAD WITH SPROUTS - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

17 April 20191 min read
TOFU AND BEAN SPROUT SALADNutrition

TOFU AND BEAN SPROUT SALAD

TOFU AND BEAN SPROUT SALAD - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

16 April 20191 min read
Health Benefits of GuavaNutrition

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Health Benefits of Guava - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

16 April 20191 min read
HAND MUDRA (HASTA MUDRA)Nutrition

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HAND MUDRA (HASTA MUDRA) - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

16 April 20191 min read
Gyan mudra (mudra of knowledge)Nutrition

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Gyan mudra (mudra of knowledge) - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

16 April 20191 min read
GREEN PEAS SOUPNutrition

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GREEN PEAS SOUP - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

15 April 20191 min read
Spread the Joy: 8 Foods to Boost Your MoodNutrition

Spread the Joy: 8 Foods to Boost Your Mood

Spread the Joy: 8 Foods to Boost Your Mood - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

14 March 20191 min read
WONDER FOODS FOR DIABETESNutrition

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WONDER FOODS FOR DIABETES - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

06 March 20191 min read
HEALTHY EATING PLATE: 8 Foods to Include in Your MealsNutrition

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HEALTHY EATING PLATE: 8 Foods to Include in Your Meals - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

21 February 20191 min read
WORLD HEART DAYNutrition

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WORLD HEART DAY - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

28 September 20181 min read
How technology helps us to be fit: Fitness AppsNutrition

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How technology helps us to be fit: Fitness Apps - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

17 April 20181 min read
Don’t skip the workout, Skip the ropeNutrition

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Don’t skip the workout, Skip the rope - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

10 April 20182 min read
Top 6 Foods to Prevent CancerNutrition

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Top 6 Foods to Prevent Cancer - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

01 August 20172 min read
8 things to include in your diet when on Fat loss ProgramNutrition

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8 things to include in your diet when on Fat loss Program - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

25 July 20172 min read
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How to deal with Acidity

How to deal with Acidity - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

23 July 20171 min read
Benefits of AmlaNutrition

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Benefits of Amla - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

17 July 20172 min read
8 Reasons to ExerciseNutrition

8 Reasons to Exercise

8 Reasons to Exercise - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

11 July 20171 min read
Home Remedies for Cough and ColdNutrition

Home Remedies for Cough and Cold

Home Remedies for Cough and Cold - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

09 July 20171 min read
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8waystobefit - nutrition insights from Dt. Trishala Goswami, MSc Clinical Nutritionist.

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