In today’s fast-paced digital world, sorting actionable wellness advice from social media fads has never been more challenging. HT Health Talk , a weekly wellness series by Hindustan Times, aims to bridge this gap by bringing expert-led, evidence-based, and practical health guidance straight from clinical specialists to your daily routine. Also read | HT Health Talk: Bengaluru dietician answers all your burning questions about the right food for weight loss
This week, we take a deep dive into the everyday Indian kitchen. From the true impact of jaggery in your morning chai to whether cold-pressed oils live up to the hype. Ahead, Aditi Prasad Apte, senior clinical nutritionist at Aster RV Hospital, Bengaluru, breaks down the myths surrounding popular food swaps and offers realistic, balanced strategies for weight management and blood sugar control: Cold-pressed oils are often marketed as healthier, but they are not automatically better for blood sugar or cholesterol. Their nutritional value depends on the source, fatty acid composition, processing and cooking method. Oils rich in unsaturated fats, such as groundnut, mustard and sesame oil, can be useful alternatives to fats high in saturated fatty acids. However, all cooking oils are calorie-dense, and excessive consumption can contribute to weight gain. For people with PCOS, insulin resistance or high cholesterol, the priority should be controlling total oil intake, choosing healthier fat sources and limiting deep-fried foods rather than relying on expensive speciality oils. They may help improve overall dietary quality when they replace some refined grains. However, millets are not a treatment for PCOS, nor are they automatically low-glycaemic foods. Large portions, highly processed millet products and preparations with added sugar or excess fat can undermine their benefits. Women with PCOS should combine moderate portions of millets with vegetables, pulses and protein-rich foods. Also read | HT Health Talk: Science-backed food swaps for midnight cravings, afternoon energy slumps and desk snacking to protect body clock Roasted makhana can be a convenient alternative to fried namkeen, chips and other calorie-dense snacks. It provides carbohydrates, some protein and small amounts of fibre. However, makhana is not a high-protein food, and eating large quantities can still increase calorie and carbohydrate intake. People with PCOS can pair it with curd or a small portion of nuts to improve the overall nutritional balance. The important considerations are portion size, preparation method, and the person’s total daily calorie intake. If someone can make only one change, I would recommend reducing the foods that contribute the most excess calories to their diet. For many people, this could mean cutting down on fried namkeen, excessive use of cooking oil, or sugary drinks. Reducing added sugar helps lower unnecessary calorie intake, while controlling oil and fried snacks can substantially reduce meal calories. Reducing rice portions can also help when portions are excessive. Ultimately, sustainable weight loss requires a consistent calorie deficit. The most effective change is the one a person can maintain every day. Five practical swaps worth prioritising are: replacing sugary chai with chai made with gradually reduced sugar; choosing moderate portions of rice or whole grains instead of oversized cereal servings; including dal, vegetables, and protein with every major meal; replacing fried namkeen with roasted snacks or fruit; and reducing excessive use of cooking oil. These changes support better dietary quality and weight management. However, completely replacing rice with millets, buying expensive cold-pressed oils, eliminating jaggery while continuing to consume sugar, or avoiding all festive sweets are not essential.
The 2023 international PCOS guideline also emphasises sustainable, balanced eating rather than recommending one specific diet. A practical serving is approximately 20–25 grams of dry makhana, roasted with minimal oil and without excessive salt. The 2023 international PCOS guideline supports sustainable, individualised dietary habits rather than restrictive diets or one specific food prescription.
Because several varieties provide fibre, minerals and other nutrients, millets can be a useful addition to a PCOS-friendly diet. Because eating habits differ, there is no universal winner.
