Type-2 diabetes is a condition which affects the way the body processes blood sugar. In this condition, the body of the patient either doesn't produce the hormone insulin or it resists the effects of insulin, making it incapable of regulating blood sugar. There are over 10 million cases of Type-2 diabetes in India every year. Some of the reported symptoms of Type-2 diabetes include excessive thirst, frequent urge to urinate, hunger, fatigue and blurred vision. This condition may be managed through medication, exercise and by following a healthy diet. It is crucial for a patient of Type-2 diabetes to follow a strict and healthy diet, which prevents any sudden spikes in blood sugar levels. This is why diabetics must carefully analyse every food on their plate and include more foods that control blood sugar.

Green pea or matar is one such vegetable that diabetics may benefit from including in their diet. One of the most popular desi vegetables, green peas are utilised in Indian cooking across the subcontinent. Although peas are a winter vegetable, nowadays they are available around the year. Green peas can be added to a variety of dishes to add nutrition to them.

Benefits Of Green Peas For Diabetics
There are a number of reasons why green peas are good for patients of Type-2 diabetes:

1. Low in Calories
A 100 gm portion of green peas contains only 80 calories (as per the data by United States Department Of Agriculture). Low-calorie foods are important for diabetics as being overweight is a risk factor for Type-2 diabetes. Additionally, weight gain in diabetics makes it even harder for patients to control blood sugar levels.

2. Rich In Potassium
A deficiency of potassium may increase risk of diabetes and hence this mineral is important for those who are vulnerable to the condition. Green peas contain 244 mg of potassium per 100 gm (as per USDA), which may be good for diabetics. Additionally, potassium is important for keeping blood pressure levels under check.

3. Rich In Protein
A 100 gm portion of green peas contains 5 gm of protein (as per USDA data). Protein is a satiating nutrient, which may prevent hunger pangs. Additionally, protein is important for weight management, which is also important for diabetics.

4. Rich In Fibre
A 100 gm portion of green peas contains 14 gm of carbohydrates, including 5 gm of fibre (as per USDA data). Fibre is perhaps the most important nutrient for diabetics to focus on. This nutrient is crucial for regulating blood sugar levels and blood pressure. This is because it is digested slowly in the body, releasing blood sugar slowly and preventing any spikes.

Diabetics may add peas to their rice dishes, salads, breakfast omelettes, upma, pies and even pastas. It is important to consult your dietitian before adding any food to your diabetes diet.

Summer season demands special care for your body and skin. This is why people are advised to add more hydrating and cooling foods and drinks to their diets, to prevent heat stroke or other health problems related to the season. Summer season also brings with it a wealth of fruits and vegetables that are oh-so nutritious and thankfully, Indians have a variety of ways of utilizing the seasonal fresh produce, by making them into juices and soups, subzis and raitas etc. One such seasonal produce is mango, even the unripe form of which is used to make aam panna, which is a popular desi summer drink. Another one is jaljeera, which is prepared from roasted cumin, lemon juice and fresh coriander. However, there's a common element to most the summer drinks in India- black salt or kala namak.

Black salt is used in a number of Indian summer drinks, as it adds taste to them. But did you know that it's extremely beneficial as well? The reason that this natural taste-enhancer is so popular during summers is that it is good for the body during hot summer days. The composition of black salt is as follows- sodium chloride, sodium sulfate, sodium bisulfate, sodium bisulfite, iron sulfide, sodium sulfide and finally, hydrogen sulfide. The salt originates from the Himalayan ranges and is used in drinks and dishes in India and Pakistan.

Black Salt Benefits For Summers
Here's why it's used in Indian summer drinks:

1. Cooling Salt
Black salt is a cooling salt that's why it's an important ingredient in Ayurvedic medicines and remedies. The salt is said to be loaded with therapeutic benefits.

2. Keeps Constipation And Bloating At Bay
People often suffer from digestive issues like constipation and bloating during summers and black salt may help alleviate both.

3. Curbs Intestinal Gas
A lot of people tend to suffer from excessive intestinal gas and irritation due to poor digestion and excessive heat. Black salt when added to drinks and foods may curb intestinal gas, providing relief from the condition.

4. Remedies Heartburn
Black salt may also keep heartburn at bay, which is also a common problem during summers, brought on in particular by oily or heavy foods.

You may add black salt or kala namak to your drinks and dishes during summer to boost digestion. However, it's advised to practice caution even while consuming black salt. It's always good to consume any kind of salt in moderation.

Consuming excess salt may cause gastro-intestinal bloating, reveals a latest study. For the study, the group of scientists re-analysed data from a large clinical trial-the Dietary Approaches to Stop Hypertension-Sodium trial (DASH-Sodium)-conducted two decades ago. Their findings revealed that high sodium intake increased bloating among trial participants.

Additionally, they also found that high-fibre DASH diet increased bloating among trial participants compared to a low-fibre control diet.

The study was published in the American Journal of Gastroenterology. "Bloating is one of the leading gastrointestinal complaints in the U.S. and can be exacerbated in some people by a high-fiber diet; our results suggest that they might be able to reduce that bloating, without compromising on healthy fiber, by lowering their sodium intake," said, study senior author Noel Mueller.

Bloating is a condition characterised by build-up of excess gas in the gut.The production of gas can be attributed to gas-producing gut bacteria breaking down fibre.

The researchers said that the study is the first to examine sodium as a cause of bloating in the context of low- and high-fibre diets.

The team analyzed data from the DASH-Sodium trial, conducted at four clinical centers during 1998-99, it tested the DASH diet, a high-fibre diet,, which is relatively low in fat and high in fruits, nuts, and vegetables, against a low-fibre control diet.

The scientists tested each of the two diets at three levels of sodium, and the 412 participants all had high blood pressure at the trial start.

The chief aim of the study was to determine the effect of dietary sodium and other factors on blood pressure. But they also included data on participants' reports of bloating that Mueller and colleagues analyzed for the new study.

The study revealed that prior to the trial, 36.7 per cent of the participants reported bloating, which is more or less in line with national surveys of bloating prevalence. They found too that the high-fibre DASH diet increased the risk of bloating by about 41 per cent, compared to the low-fibre control diet-and men were more susceptible to this effect, compared to women.

Sodium was a prevalent factor in bloating, the scientists revealed. When they combined data from the DASH and control diets and compared the highest level of sodium intake to the lowest, it was found that the high-sodium versions of those diets collectively increased the risk of bloating by about 27 per cent compared to the low-sodium versions.

The researchers said that reducing sodium can be an effective way to reduce bloating-and may even help people maintain a healthy, high-fibre diet.

Tomato ketchup is one condiment that is found everywhere, from fast food restaurants to dhabas and even homes. A quintessential sauce that is drizzled on burger patties, sandwiches, French fries, parathas alike, the tomato ketchup is delicious and addictive and can add taste to almost any dish. There are indeed foodies who are notorious for using too much ketchup on everything, from pizzas and pastas to even fried rice and Chinese noodles (*shudder*). But most store-bought ketchups are incredibly unhealthy and contain too much salt, sugar and unhealthy fats. Store-bought tomato ketchups may also contain artificial flavours, added colours and preservatives, which may be harmful for the body in the long term.

Consuming too much tomato ketchup may lead to poor skin quality and frequent acne breakouts as well as weight gain. Given the popularity of the tangy condiment, people tend to ignore these harmful effects of tomato ketchup and it is often even used by mothers to make every day dishes tasty and more palatable for their kids who are picky eaters. If you love ketchup and feel like adding it to everything, then you must especially pay heed to these dangers of over-consumption of this high sodium condiment. However, you don't have to compromise on taste in the process of giving up store-bought tomato ketchup. We're here to help with a range of healthier (and tastier) homemade alternatives to store-bought ketchups that are sure to end up loving more than the unhealthy sauce.

Here Are Some Homemade Alternatives (With Recipes) To The Unhealthy Tomato Ketchup:
1. Tomato Salsa
Salsa sauce is a Mexican export that has found admirers around the world. The tomato-based sauce can be easily prepared at home and stored for long term use with chips/crisps, nachos, pakoras and parathas. It goes with pretty much anything and can be made using simple, easily available ingredients.

2. Homemade Tomato Sauce
Another way of adding the tang to your food while omitting out the unhealthy calories is by preparing this hot and sour tomato sauce at home. It's prepared from ripe tomatoes and garlic, along with salt and sugar, white vinegar and the star ingredient - garam masala! This is the closest alternative to the tomato ketchup that you can prepare at home.

3. Tomato Chutney
Another 'desi-fied' homemade alternative to store-bought ketchup is this tomato chutney, which is prepared by cooking tomatoes in a number of spices like mustard seeds, curry leaves, ginger, garlic and red chillies. The flavours in this one are unmistakably desi and the taste of this chutney is sure to make you forget all about ketchup.

These recipes may not make you ditch the store-bought tomato ketchup completely, but it is sure to make your taste buds appreciate homemade sauces more.

It's that time of the year, when our mothers and grandmothers are getting ready to prepare our favourite pickles from raw mangoes. Kairi ka achaar is one of the best ways of preserving the season's best fruit- mangoes. Fresh raw mangoes pickled during summer are full of seasonal goodness that can be savoured throughout the year, all thanks to the age-old method that involves dunking it in oils and masalas. Traditional Indian pickles contain, apart from the fruit and preservative oil, a host of spices including chilli powder, salt, cumin powder, dhania (coriander) powder etc. Although Indian spices are known for their healing benefits, consumption of too much salt and oil-rich pickle during summers may not be a very good idea.

Pickling of fruits and vegetables is a process of extending their life spans, by making them undergo anaerobic fermentation in brine (salt water) or vinegar. The process is popular all over the world and people pickle almost all fresh produce that is in season, so that they can enjoy the benefits of the foods beyond the season. During summers, a number of fresh fruits and vegetables can be pickled. We all love the raw mango pickle that reminds us of our grandma's house. But have you ever tasted a strawberry pickle?

Pickled Strawberries: They May Have An Advantage Over Fresh Strawberries

Fermented foods have a number of health benefits that we are all aware of. Fermentation of foods adds healthy bacteria to dishes, which is why pickling of fruits and vegetables makes them probiotic. The process also affects the food's taste, texture and flavour, making fermented foods interesting additions to your dishes. Macrobiotic nutritionist and health practitioner Shilpa Arora says that fermented foods are healing for the gut and for the smooth functioning of the body. "Fermented foods are exceptionally good for the summer because you are more prone to attacks from bacteria during this season. Fermented foods are cooling foods and rich in good bacteria. Pickles if they are spicy, then they will irritate your stomach so pickling of fruits and vegetables is a good idea", she adds.

Why You Should Pickle Strawberries And How To Do It

Strawberries are one of the most delicious and flavoursome berries available during summer. They are rich in antioxidants and low in calories. They are also known to aide digestion and boost skin health. Pickled berries like blueberries and strawberries are common in the United States and Canada and are typically used in both sweet and savoury preparations. Pickled strawberries are even paired with meats in some U.S. and Canadian restaurants. They can even be used in fruit parfaits or just added to your breakfast cereal to add some zing and flavour to it.

There are many different ways to pickle strawberries. The easiest way to prepare strawberry pickle is with vinegar and sugar. Cut the strawberries into halves or quarter pieces and place them in a heatproof and airtight jar. Add water to vinegar, salt and sugar and bring it to a boil. Once the sugar is dissolved, pour the solution over the strawberries and allow it to cool. Cover the strawberries and let them sit undisturbed for a couple of days. Serve the pickle chilled. You can also add a pickle starter culture to your jar to start the fermentation process.