If you are trying to lose weight, you must have wondered whether roti or rice is better.Both are an important part of our daily diet, but they affect our bodies differently. Let’s understand how they can help in weight loss.Rice or Roti: What Is Best Option for Weight LossNutrientsBoth roti and rice are good sources of carbohydrates, but they have some differences.Roti:Roti contains fiber, protein, iron, and magnesium. Wheat roti has complex carbohydrates that digest slowly, keeping you full for a longer time.Not just that, roti made from millets like bajra, jowar, chana, or barley has even more fiber and protein, making it even better for weight loss.Rice:White rice has a high amount of carbohydrates but less fiber, so it digests quickly and makes you feel hungry sooner.However, brown and red rice have more fiber and antioxidants, which improve digestion and can help in weight loss. They also contain magnesium and vitamin B6, which boost metabolism.Glycemic Index (GI)GI tells us how quickly a food increases blood sugar levels. Foods with a high GI raise sugar levels quickly, while low GI foods release energy slowly and are considered better for health.GI of Roti:The GI of wheat roti is around 30-55, which is in the low to medium range.Millet rotis like bajra, jowar, and chana have an even lower GI, making them great for weight loss.Since roti releases glucose slowly, it helps in controlling blood sugar and keeps you full for a longer time.GI of Rice:White rice has a GI of 70-90, which is considered high. It digests quickly and increases blood sugar levels faster.Brown rice has a GI of around 50-55, which is lower than white rice, making it a better option.Red and black rice have more fiber and antioxidants, making them much healthier than white rice and beneficial for weight loss.Hunger Control and DigestionFor weight loss, it is important to eat foods that keep you full for longer and prevent frequent hunger.Roti:Since roti has more fiber and protein, it keeps you full longer compared to rice.Multigrain rotis (made with barley, chana, bajra, or soybean) are even more beneficial because they have higher nutritional value and slow down digestion.Rice:White rice digests quickly, making you feel hungry again in a short time. Brown and red rice have more fiber, so they digest more slowly than white rice.So, what should you eat for weight loss?If you prefer eating white rice, pair it with dal, vegetables, or curd to lower its GI and slow down digestion.If you need quick energy and want your food to digest faster, rice is a good option. But for weight loss, avoid white rice and choose brown or red rice instead.If you want to stay full for a longer time, control your blood sugar, and reduce frequent hunger, roti is a better option—especially millet rotis like bajra, jowar, chana, or barley. These are great for weight loss too.The best way to lose weight is to maintain a balanced diet. You can eat brown or red rice for lunch and fiber-rich roti for dinner.Source:- 1. https://pubmed.ncbi.nlm.nih.gov/33336992/2. https://pubmed.ncbi.nlm.nih.gov/31619639/3. https://pmc.ncbi.nlm.nih.gov/articles/PMC10609867/4. https://pubmed.ncbi.nlm.nih.gov/39942075/5. https://pmc.ncbi.nlm.nih.gov/articles/PMC10814883/

The festival of colors, Holi, is coming soon. First of all we from Medwiki would like to wish you all a very Happy Holi. We want your Holi to be fun and healthy, so let's talk about how Holi colors can negatively affect our health and how we can take care of ourselves to make our Holi more enjoyable and safe.Skin AllergyHoli colors contain industrial dyes and chemicals that can cause skin allergies. These can lead to rashes, redness, pimples, and itching. So, use natural colors instead of synthetic ones, and don't forget to apply coconut oil on your body before playing with colors.Respiratory IssuesHoli colors can also cause respiratory issues. The chemicals in the colors can worsen asthma, bronchitis, and COPD (Chronic Obstructive Pulmonary Disease). If you have any respiratory problems and love playing Holi, make sure to play with wet colors instead of dry ones. Also, wear a mask while playing Holi. Those who use inhalers should keep them handy all the time.Eye injuriesOur eyes are very sensitive, and these colors can harm them. The dangerous chemicals in the colors can cause redness, pain, and watery eyes. So, be careful not to get colors near your eyes while playing Holi. Wearing sunglasses is also a good way to keep your eyes safe.Stomach InfectionWhile playing Holi, we often eat snacks like gujiya and shakarpara. Eating with colored hands can introduce chemicals into our stomach and cause infections. So, wash your hands well with soap before eating anything and avoid fried foods.By keeping these small tips in mind, you can make your Holi both fun and healthy. Once again, Happy Holi to you and your family from all of us.Source:- https://redcliffelabs.com/myhealth/health/holi-hai-enjoying-the-festivities-with-mindful-eating-and-allergy-awareness/

Dry cough is when you cough, but there’s no mucus or phlegm coming out. You can try some home remedies to help feel better.8 simple remedies to Stop Dry Cough FastStay hydrated.The easiest solution is to drink plenty of water and liquids. Hot tea, honey-lemon water, or even just warm water can help soothe your throat. You can also try drinking warm soup.When your throat gets dry, it gets irritated and makes you cough more. But if you stay hydrated throughout the day, your throat will stay moist and the irritation will reduce.Use a humidifier.Sometimes, the air in your room makes your cough worse. If the air is too dry, it can dry out your throat and make you cough more. The solution is a humidifier.A humidifier keeps moisture in the air, which can help your throat feel better and reduce the cough. If you don't have a humidifier, you can place a bowl of water in your room or hang a wet towel to add moisture to the air.Steam inhalation and hot showers.If your cough is really bad, you should try inhaling steam or taking a hot shower. Hot steam helps reduce swelling inside your nose and throat and soothes your throat.Taking steam before bed can help you sleep better. If you want to make it more effective, you can add a bit of Vicks to the hot water. This helps loosen mucus and makes it easier to breathe.These foods and drinks can also help with dry cough.Ginger.First, let's talk about ginger. It contains bioactive compounds called Gingerol and Shogaol. These compounds help reduce inflammation and soothe your throat.Ginger also has antibacterial and antiviral properties that can help reduce a dry cough caused by bacteria or viruses in your throat. To ease a dry cough, you can drink ginger juice with honey or make a ginger tea by boiling it in water.Garlic.Next is garlic. Garlic contains a powerful compound called Allicin. It acts like a natural antibiotic and helps fight infections.Allicin also boosts your immune system, helping your body fight coughs and colds. To help with dry cough, you can boil garlic in hot water and drink it.Turmeric.Now, let’s talk about turmeric, which is found in every home in India! It contains a compound called Curcumin, which is anti-inflammatory and antiseptic. It helps reduce throat swelling and strengthens immunity.If you have a bad cough, drinking milk with turmeric can give you quick relief. You can also mix turmeric in hot water and drink it.Tea.Another simple remedy is tea! The flavonoids and theophylline in tea help reduce throat irritation and expel cough. Drinking green tea, herbal tea, or basil-ginger tea can be very helpful.Honey.If you're struggling with dry cough, try eating a spoonful of honey. It creates a coating in your throat, reducing irritation and itching.Honey also has properties that reduce throat swelling, helping to treat the cough from the inside. You can mix honey in warm water or ginger tea for added benefits.So, these are some remedies and foods that can help with dry cough. However, if your cough doesn’t improve or gets worse, and you also have a fever, difficulty breathing, or chest pain, make sure to consult a doctor.Source:- 1. https://pmc.ncbi.nlm.nih.gov/articles/PMC2080754/2. https://www.nhs.uk/conditions/cough/3. https://mft.nhs.uk/app/uploads/2021/05/Cough.pdf4. https://www.webmd.com/cold-and-flu/cough-get-rid-home-hacks5. https://www.webmd.com/cold-and-flu/ss/slideshow-natural-cough-remedies

Hard-boiling eggs are one of the healthiest ways to cook eggs. Unlike frying or scrambling, boiling does not involve adding additional calories or fats.Here are 10 health benefits of hard boiled eggsStrong Muscles & Bones:Eggs have lots of protein, calcium, and vitamin D. These help build strong muscles and bones.Good for Weight Loss:Eggs are full of protein, so they keep you feeling full longer. This can help you eat less and lose weight.Healthy Brain:Eggs have good fats and vitamins that help your brain work well. They may also help protect your brain as you get older.Heart Health:Eating eggs in moderation can be good for your heart. They contain good cholesterol and things that help manage blood pressure.Healthy Eyes:Eggs have things called antioxidants that protect your eyes. They can help lower the risk of eye problems.Lots of Protein:Eggs are a great source of protein, which your body needs for many things. Your body can easily use the protein from eggs.Boosts Your Energy:The protein in eggs can help speed up your metabolism, which gives you more energy.Healthy Skin & Hair:Eggs have vitamins and minerals that are good for your skin and hair.Good for Babies:Pregnant women should eat eggs because they have nutrients that help babies grow, especially their brains.Better Mood:Eggs contain vitamins and minerals that help with mental health, and may help to improve your mood.To maximize the health benefits of hard-boiled eggs, eat them with vegetables to add fiber and phytonutrients to your meal.Source:- https://www.medicinenet.com/hard-boiled_egg_nutrition_health_benefits_and_p/article.htm

What is a Ketogenic Diet?The ketogenic diet, often called the "keto" diet, is a very low-carb, high-fat diet. It drastically reduces carbohydrate intake and replaces it with fat. This diet has gained popularity in recent years as a method for weight loss and other health benefits.How Does Ketogenic Diet Work?The primary focus of the ketogenic diet is not a caloric or portion restriction, but rather a restriction on certain foods so that the body will switch from glucose metabolism to fat metabolism to meet energy needs.For weight loss, we limit the intake of glucose but, our brain demands glucose in a steady supply, about 120 grams daily, because it cannot store glucose. During fasting, or when very little carbohydrate is eaten, the body first pulls stored glucose from the liver. If this continues for 3-4 days and stored glucose is fully depleted and the body begins to use fat as its primary fuel.The key to the keto diet isn't just low carbs, but also moderate protein intake.What to Eat on a Ketogenic Diet:There is no one “standard” ketogenic diet with a specific ratio of macronutrients (carbohydrates, protein, fat). Overall, we can say this diet contains about 70-80% of fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.Eat as much as wanted until comfortably full:Meat (such as beef, pork, lamb, processed meat, and organ meat)Poultry (such as chicken, turkey or duck)Fish and shellfish (such as salmon, shrimp, and crab)EggsEat a limited amount of:Salad vegetables (such as leafy greens, spinach, cucumber, and celery)Non-starchy vegetables (such as cauliflower, broccoli, asparagusFruitsCheeseAvocadosButter, cream, mayonnaise, and oilOlivesThe keto diet can help with weight loss, mental clarity, and managing diabetes, but it's important to do proper research and consult with a doctor before starting it. Everyone's body reacts differently, so it's crucial to understand your body's response.Source:- 1. https://www.uaex.uada.edu/publications/pdf/FSFCS102.pdf 2. https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/ketogenic-diet/

If you're looking for a diet plan that can keep your heart-healthy, the Mediterranean diet might be the right choice for you. This plan is less of a diet but more of a lifestyle change.The Mediterranean diet is known to have an effect on long-term diseases. The Mediterranean diet:Lowers the risk of cardiovascular diseasesSupports a healthy body weightSupports healthy blood sugar and blood pressure levels.Supports digestive systemLowers the risk of certain types of cancerSlows the decline of brain functionToday, the Mediterranean diet is one of the most healthy eating plans as recommended by the American nutrition experts. The World Health Organization has also recognized it as a healthy-eating diet.We are sure after knowing all this, you must be thinking what exactly is The Mediterranean diet and how to follow it:Let us first discuss what is The Mediterranean diet:The Mediterranean diet is basically a plant-based diet with a focus on consuming vegetables, whole grains, fruits, legumes, seeds and nuts, fish and seafood, low-fat dairy, and herbs and spices. In terms of fat, olive oil is the recommended fat in place of butter or margarine.5 things to consider on the Mediterranean DietEat More Plants based foodsYour meals should mostly include vegetables, fruits, whole grains, beans, lentils, nuts, and seeds.Choose Whole Grains:Whole grains include whole wheat flour, brown rice, quinoa, oats and barley.Eat Seafood Regularly:Eat fish or shellfish at least twice a week to reduce heart disease risk. Fatty fish like salmon, mackerel, and tuna have omega-3 fatty acids, which are good for your heart.Include Healthy Fats:Olive oil is a great choice because it has antioxidants that are good for your heart and can help prevent some diseases. Use olive oil for cooking purpose.Limit Sweets:Avoid sweets and replace them with fruit for dessert. Fruit has fiber and antioxidants that are beneficial for your body.What foods to avoid on the Mediterranean Diet?Foods with added sugar, like baked products, ice cream and even some healthy granola bars.Drinks with added sugar, including packaged fruit juices and sodas.Beer and liquor.Refined grains, like white bread and white rice.Highly processed foods.Fatty or processed meats.Possible Health Concerns due to the Mediterranean dietThere may be health concerns with this eating style for some people, like:Weight gain from eating fats in olive oil and nuts.Lower levels of iron. If you are following the Mediterranean diet, also try to include some foods that are rich in vitamin C, which helps the body to absorb iron.Low levels of calcium from eating fewer dairy products. Ask your doctor if calcium supplements can be helpful.Source:- 1 https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet 2. https://hopkinsdiabetesinfo.org/5-tips-to-take-from-the-mediterranean-diet/

Do you know that omega-3 fatty acids play a big role in keeping your brain, heart, and eyes healthy? But here’s the thing—your body cannot make Omega-3 on its own! That’s why it is super important to include it in your diet.5 Amazing Benefits of Omega-3 that will make you want to add it to your meals right away!Helps in Brain DevelopmentOmega-3 is very important for children’s brain development. It strengthens brain cells, improving memory and learning ability. During pregnancy, Omega-3 helps in the baby’s vision and cognitive development, making it an essential nutrient for both moms and babies.Protects Your HeartOmega-3 helps reduce bad cholesterol and triglycerides, lowering the risk of heart attacks. It also prevents blood from becoming too thick, reducing the chances of blood clots and keeping blood pressure normal. In short, it keeps your heart strong and healthy!Supports the Immune SystemSometimes, the body’s immune system mistakenly attacks healthy cells, leading to autoimmune diseases like arthritis and lupus. Omega-3 helps balance the immune system, reducing inflammation and providing relief from joint pain and stiffness.Boosts Mood and Reduces AnxietyStudies show that omega-3 fatty acids can improve mood by increasing neurotransmitters like serotonin and dopamine. This helps in reducing stress, anxiety, and even depression. Plus, it improves communication between brain cells, leading to better mental health!Reduces the Risk of AsthmaChildren who eat Omega-3-rich foods are less likely to develop asthma because it reduces inflammation in the lungs. If someone already has asthma, adding Omega-3 to their diet can be a great way to support lung health.Source:- 1. https://www.ncbi.nlm.nih.gov/books/NBK564314/2. https://pmc.ncbi.nlm.nih.gov/articles/PMC3262608/3. https://www.mkuh.nhs.uk/wp-content/uploads/2024/09/BDA-Omega-3.pdf4. https://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet5. https://www.webmd.com/drugs/2/drug-17804/omega-3-oral/details

Let’s talk about 5 vegetables that are available in winter and can make a big difference to your health:1. CabbageCabbage has nutrients that keep your body strong and healthy during winter. It is rich in Vitamin C, which boosts your immunity and helps your body fight colds and coughs. The fiber in cabbage keeps your digestion smooth, so you feel light even after eating heavy winter meals.2. CarrotsCarrots have beta-carotene, an antioxidant that turns into Vitamin A in your body. Vitamin A improves your eyesight and keeps your skin glowing and healthy. Eating carrots can protect your skin from the dryness caused by cold winter air.3. BeetrootBeetroot contains iron and natural nitrates that improve blood circulation. This gives you more energy and reduces winter fatigue. It also boosts your immunity, helping you stay healthy during the cold season.4. PumpkinPumpkin is packed with Vitamin A and Vitamin C, which protect your skin from dryness and keep it healthy. Its antioxidants help fight infections and strengthen your immunity, keeping you safe from colds and flu.5. Mustard GreensMustard greens are full of Vitamin K and calcium, which make your bones strong and healthy. They also have antioxidants that protect your body from toxins and infections. Plus, they aid digestion and keep your body warm during winter.Try including these vegetables in your meals to stay healthy this winter!Source:- 1. https://health.clevelandclinic.org/5-foods-for-winter-weather2. https://health.clevelandclinic.org/heres-how-to-make-a-healthy-winter-meal-plan3. https://pmc.ncbi.nlm.nih.gov/articles/PMC6544626/4. https://pubmed.ncbi.nlm.nih.gov/24377584/5. https://pmc.ncbi.nlm.nih.gov/articles/PMC5622774/