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Water-The Fundamental Fluid of Life

Around 60 per cent of the human body is made up of water and around 71 per cent of the earth is covered by water then why don’t humans get a sufficient amount of water as per the body requirements? Hydration is the key and to bust the myth it doesn’t depend on your sense of thirst. In order to stay hydrated and or proper body functioning one has to think of water as a nutrient the body needs that is present in liquids and a variety of foods. It is possible that its ubiquitous nature or easy availability doesn’t make us realise the importance of it which is a reason that it’s not at all a priority. Here are a few reasons to make sure you drink enough water every day:

Lubricates the joints

Found in the disks of spine and joints, cartilage contains around 80 per cent water. Prolonged dehydration can diminish the joint’s shock-absorbing ability leading to discomfort and pain.

Formation of saliva and mucus

Saliva is important as it helps in digesting the food and keeps the mouth, nose and eyes moist which further prevents friction and damage. Consuming water frequently cleans the mouth and helps in saliva formation. It is also suggested to have water over sweetened drinks as it prevents tooth decay.

Delivers oxygen and boosts skin health

Blood consists of 90 per cent water which helps in carrying oxygen to different parts of the body. Enough amount of hydration is also required to keep your skin away from various disorders and premature ageing. So here it is, the secret of glowing skin- water! Minerals and other nutrients also dissolve in water and reach different parts of the body.

Regulates body temperature

Since it is stored in the middle layer of the skin, water is responsible for many internal and external functions.  When our body heats up it precipitates in the form of sweat, which cools the body on evaporating. If the body doesn’t have enough water restored it raises the heat quotient of the body resulting heat stress, which can occur during exercise or any physical activity.

Supports the digestive system

Dehydration adversely affects your digestive system leading to various ailments such as constipation, acidity, risk of heartburn and stomach ulcers. Water is highly essential for proper bowel movement and flushing out waste from the body in the form of urine and faeces.

Maintains blood pressure and kidney functions Water deficiency can make the blood thicker resulting in increased blood pressure. Since kidneys regulate fluid in the body, it is important to stay hydrated as insufficient water can lead to kidney stones and other infections.

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Washing, Cleaning, Packaging- Ensuring Safety at Farmers Family

Withstringent quality check-ups, washing, cleaning process, and a handful of care, Farmers Family aim to make your eating experience seamless. Each and every product that reaches your doorstep is fresh, clean and is in the best quality possible.Along with express delivery service, Farmers Family has implemented rigorous safety and hygiene standards across its delivery network. Your hunt for clean veggies and fruits comes to an end here at Farmers Family. Let’s know more about the incredible process we follow at our premises:

Contemporary infrastructure and technology

All vegetable and fruits at FF are washed through the state-of-the-art machines such as the ultrasonic vegetable washer which uses reactive oxygen and eliminate more than 99% of germs, virus, dirt, dust and chlorine from the vegetable and fruits. In the later stage, it is washed with citrus-fruits extracts which acts as an organic cleanser and removes 100% of germs.

Top-notch safety measures

After thoroughly cleaning, the products are kept are at our centre for delivery that are cleaned and sanitised as per WHO guidelines. Employees go through daily temperature checks, the team has to wear face masks throughout the day and sanitise before entering the premises and later for storage and distribution centre. Despite such elevated standards and quality, all our products are well priced. So, our customers not only save time but also money with our best prices and deals.

Finest quality of vegetables and fruits

An extra class is a superior quality when it comes to vegetables and fruits. They are filtered based on shapes, size, uniformity, colour etc. At FF, we pay special attention to the quality of products, its condition, arrangements and appearance of the pre and post packaging products. Our team includes trained fruit and vegetable experts, with a keen eye for detail. With only fresh stock available, we ensure our consumer only gets the finest, freshest produce. We believe to deliver products that we too would want for our families.

So, what are you waiting for? It is time to order the freshest produce in town from Farmers Family- the right platform to choose as we never compromise with the quality of the product no matter what.

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Small Steps for Big Wonders

Good health depends on the healthy choices you make. Be it weight loss or a healthy lifestyle, all require a little bit of commitment and a change in lifestyle. So here we are, with 10 changes you can put into action today for great results. Make these small dietary changes without the radical revamp of your lifestyle.

Add Up Fruits and Veggies

By now, we all know the necessity to consume fruits and vegetables and how important they are for the most basic body functions. The reasons are simple they are packed with vitamins, minerals, and adequate amount of fiber, which helps the body to fight with heart disease, high blood pressure, some cancers and whatnot. Your daily goal should include 2 cups of fruit and 2.5 cups of veggies. Minute replacements in your diet can help you achieve that goal! Veggies in our favourite pasta, smoothies for caffeine, delicious salads and soup are few alternatives to add them in your diet.

Good Fats over Bad Fats

There are so many misconceptions about fats. We often see people telling to eradicate fats from the diet in order to lose weight. This myth needs to be busted as we don’t need to get rid of fats but only refrain from eating saturated and trans fats as it raises cholesterol levels which leads to heart diseases. Focus more on plant-based foods such as olives, seeds, avocados that are filled with healthy fats.

Never Skip Your Breakfast

The most important meal of the day- breakfast is vital to get the required energy to start your day and also to lose weight in a balanced way. Even if you belong to the ‘no time for breakfast gang, you can still grab some yoghurt, fruits, sandwich or bread with some healthy toppings.

Balancing Blood Sugar Levels

A balanced meal plan should also focus on the glycaemic index, plate method and carb counting because the controlled blood sugar has both direct and indirect effects on weight, cholesterol and BP. This regulation is important as food with low glycaemic index value contribute more in stabilizing blood sugar in our body than food with a high glycaemic index.  Jaggery is another alternative that certainly has more nutrients than sugar because of high molasses content, which is removed while preparing refined sugar. Not only sweet but packed with numerous qualities, honey has fewer calories and fewer amount of fructose and glucose in it.

Regulating Portions

Researches have shown that we tend to eat less when we use smaller dinnerware. This will help us to some extent. Also, the portions should be consumed as per your body requirement.

Add Nuts and Seeds

Dry fruits or nuts are best known as energy bombs as they are filled with an intense amount of nutrients. They are one of the healthiest replacements to refined sugar, and they are an excellent way to satisfy your cravings. A fistful of Nuts is a healthy snack is an extremely dynamic option to stay fit and keep a check on your different ailments.

Fiber Check

Fiber is one of the main constituents of plant-based food, which can’t be broken down. It is responsible for keeping our digestive system clean and healthy through a comfortable bowel movement. It also helps in flushing out cholesterol and bad carcinogens out of the body. Fiber intake lowers the risk of diabetes, stroke and heart diseases.

Multinutrient legumes

Not only are they packed with multi-nutrient but also play an important role in various health conditions. Kidney beans, cranberry beans, black beans, pinto beans, soybeans, black-eyed peas, chickpeas and lentils are some commonly consumed legumes. Legumes contain a good amount of iron, copper, magnesium, manganese, zinc, fiber, protein, carbohydrate, B vitamins and phosphorous.

Eating the right amount of Carbs    

Our favourite pasta, pizza, noodles and cookies are all part of an unhealthy diet and act as a catalyst to those extra pounds. Carbohydrates are important but one needs to study the good and bad carbs and include them in our diet accordingly. A limited intake of carbs will not only fulfil your cravings but will also keep you fit and healthy.

Drink sufficient water It helps in maintaining the balance of body fluids as our body is composed of about 60 per cent water. Digestion, transportation of nutrients, absorption, circulation, creation of saliva and maintenance of body temperature are some of the functions of these bodily fluids perform.

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Micronutrients- What are they and how do they affect our body?

Micronutrients play an imperative role in our overall health. They work together with essential macronutrients and separately to support different parts of our body. Vitamins and minerals are referred to as micronutrients. They play a vital role in preventing the body from various diseases, well-being and healthy development. Apart from vitamin D, no other micronutrient is formed in our body, thus, it is important to include them in our diet. Hence it would not be wrong to say that the best things come in small packages!

Even though we need a trivial amount of micronutrients in our diet many have trouble getting enough. Here is a look at the four categories of micronutrients:

·        Water-soluble vitamins: As the name suggests, they dissolve in water. Vitamin B & C are water-soluble vitamins as they are not stored in the body and the unused amount is flushed out. Thus, it gets replenished easily. They have some real work in our body such as producing energy, creating RBCs and preventing cell damage. 

Sources: Fish, lean meat, citrus fruits, whole grains, eggs, leafy greens (such as spinach) and bell peppers.

·         Fat-soluble vitamins: Vitamins that dissolve in fats and not water are fat-soluble vitamin. They are stored in the liver and fatty tissues for later use.  Vitamins A, D, E, and K are some example of fat-soluble vitamins. They protect our vision, strengthen immunity, provide antioxidants that fight inflammation and facilitate blood clotting. 

Sources: Leafy greens, sweet potatoes, milk almonds and soybeans.

Vitamin AOrange foods such as carrots, pumpkin, butternut squash, and peaches. Also, dark leafy greens like kale and spinach.
B VitaminsWhole grains such as quinoa, potatoes, lentils and beans.
Vitamin CFruits and veggies
Vitamin E  Sunflower seeds, peanut butter, almonds and spinach

·         Micro-minerals: Common minerals such as magnesium, sodium, calcium, potassium and phosphorus are micro-minerals. Many body functions such as strengthening bones and muscle, controlling blood pressure, etc depends on micro-minerals.

Sources: Milk products, black beans, lentils, bananas, leafy greens and fish (such as salmon).

·         Trace minerals: Copper, zinc, iron, manganese and selenium are trace minerals. The body needs a slightly smaller quantity of trace minerals than micro-minerals. It helps in performing various functions in our body such as healing wounds, supporting nervous system functioning, providing oxygen to muscles and protecting cell damage. 

Sources: Oysters, pecans, peanuts, spinach and cashews.

CalciumOrange juice and plant milk, tofu, dark leafy greens, and salmon.
Magnesium  Spinach, broccoli, legumes, pumpkin seeds, and wheat bread.  
Iron  Beans, dark leafy greens, whole grains, and nuts
Zinc  Legumes, and whole grains.  
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All about Legumes!

Being a highly nutritious food, Legumes are an integral part of many healthy eating patterns such as the Mediterranean style of eating, vegetarian or vegan diet, low GI diet and our common Indian diet. Not only are they packed with multi-nutrient but also play an important role in various health conditions. Kidney beans, cranberry beans, black beans, pinto beans, soybeans, black-eyed peas, chickpeas and lentils are some commonly consumed legumes. Legumes belong to Fabaceae, also called the Leguminosae plant family.

Nutritional value
Legumes contain a good amount of iron, copper, magnesium, manganese, zinc, fiber, protein, carbohydrate, B vitamins and phosphorous. Along with such high nutritional value, they are also low in fat i.e free of both saturated fats and cholesterol. Legumes have the same amount of calcium as a glass of milk. Lysine, essential amino acid and polyphenols, powerful antioxidants are found in it. With high fiber content, it also includes resistant starch that helps in regulating your blood sugar levels.

Health Benefits

• Protects against type 2 diabetes

• Mends glycaemic and lipid control in diabetic people

• Lowers blood pressure and cholesterol

• Helps in weight-loss management

• Reduces the risk of heart disease

Some healthiest legumes that you can add to your diet are:
Chickpeas: Also known as garbanzo beans, they are a good source of protein and fiber. They can help in reducing weight, diminish the risk of cancer and fight against heart diseases. 
Lentils: lentils can help in reducing blood sugar to some extent.  It improves our gut health by regulating bowel functioning.  Thus, it helps in digestion and further prevents spike in blood sugar. 
Peas: The most versatile legume, peas are an incredible source of protein and fiber. It helps in decreasing blood sugar and blood triglycerides.  It feeds the healthy bacteria such as Lactobacilli and Bifidobacteria in the gut, thus improving gut health. 
Kidney beans: They help in the absorption of sugar and reduce sugar levels. Kidney beans also reduce body weight and fat mass. It also contains high amount of fiber that helps in bowel movement.
Soybeans: It is consumed in different forms including soya chunks and tofu. It contains good amount of antioxidants like isoflavones. Soy isoflavones are phytoestrogens that also help in reducing a number of ailments including heart disease, blood pressure and cholesterol.

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More than Spinach – Adding Rich Sources of Iron to your Diet

Iron is practically the most imperative mineral our body needs to perform the most basic yet essential functions in our body. It is present in haemoglobin, in red blood cells and in myoglobin in the muscles. Haemoglobin transports oxygen from the lungs to different parts to the body through blood while myoglobin stores oxygen.

An adequate amount of iron is necessary for our body as its deficiency causes paleness of skin, shortness of breath, dizziness, light-headedness, heart palpitations, brittle nails and anaemia. Here are a few iron-rich foods that you need to add to your diet: 

Nuts and Seeds

Nuts such as cashews, pistachios and almonds are decent sources of iron. They have a sufficient amount of vitamins, minerals, proteins and good fats. Dryfruits such as raisin, apricot and prunes are a good source of iron and other essential nutrients. Sesame seeds, pumpkin seeds, flaxseeds are some other sources of iron.


This nutritious cruciferous vegetable has a sufficient amount of iron present in it. Along with iron, it also constitutes vitamin C, which helps the body to absorb iron in the most proficient way. It is also packed with other nutrients such as vitamin K, folate, fiber, etc. 


Legumes such as peas, lentils, chickpeas, soybean and different types of beans, are good sources of iron. Along with iron, they are rich in protein, fiber, vitamins, calcium, potassium, etc,. Legumes are extremely healthy and protect us from ailments like high blood pressure, diabetes, inflammation and other heart diseases.

Whole Grains:

Wheat, oats, brown rice, millets and quinoa contain iron in a sufficient quantity. Whole grains are a healthy alternative compared to refined grains and contain proteins, vitamins, antioxidants and fiber. Thus it helps in better functioning of the heart and stomach. 

Dark Chocolate

Satisfy your taste buds and fulfil your iron requirements at the same time with dark chocolate. It contains 6.32 mg iron per 100 grams. Also, we need to understand that not every chocolate has this quantity of iron present in it. Milk chocolates are not considered a good source for iron. Dark chocolates also contain magnesium, zinc, selenium, copper, manganese, potassium, phosphorus and good fats. This reduces the risk of stroke and maintains a healthy heart.

Also, always remember to extract the most amount of iron out of a diet, it’s advised to have it along with high in vitamin C food such as:

·         Leafy greens

·         Melon

·         Kiwi

·         Peppers

·         Lemons

·         Broccoli

·         Strawberries

·         Oranges

·         Tomatoes

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Top Fiber-Rich Food, which are easy to add in your diet

Also known as roughage, fiber is one of the main constituents of plant-based food, which can’t be broken down. It is responsible for keeping our digestive system clean and healthy through a comfortable bowel movement. It also helps in flushing out cholesterol and bad carcinogens out of the body. Fiber intake lowers the risk of diabetes, stroke and heart diseases. It is one of the few secrets for a healthy glowing skin and weight management. Fiber has two varieties; insoluble and soluble.

Insoluble fiber: As the name suggests it doesn’t dissolve in water. This bulky fiber prevents constipation and eases bowel movement. Carrots, tomato, whole grains, cereals are a few examples of insoluble fiber.

Soluble fiber: It dissolves in water. This category of fiber helps in regulating blood sugar and reducing cholesterol. Beans, nuts, fruits, barley, oatmeal, citrus fruits, etc are the best known sources of soluble fibre.

Food rich in Fiber:


Being rich in fibre, apple decreases the acid reflux and also controls its symptoms. Along with that, soluble fibre present in apple slows down the process of glucose digestion thus controlling blood sugar. 


With a high fibrous content amounting to almost 61%, coconut facilitates conversion of glucose into energy. It comforts the functioning of pancreases and enzyme system, which further decreases the risk of developing diabetes. Coconut helps in absorption of nutrients and minerals while providing dietetic fibre. It improves the working of the digestive system and also relieves bowel disorders. Since it is a rich source of various minerals and nutrients along with fibre, it decreases nausea as well. Coconut, due to its properties is considered a natural treatment for urinary tract infections owing to its natural diuretic property.

Water chestnut

The high fibre content in water chestnut has plenty of health benefits. It aids in digestion, keeps your stomach full, regulates blood sugar levels and cholesterol. Along with that, it also relieves constipation. 


They are not only a great source of healthy fats and protein but are also the powerhouse of fiber. Nuts and seeds such as almonds, sunflower seeds and walnuts have enough amount of fiber to fulfil the day’s requirement. 

Whole Grains

Whole wheat pasta, brown rice, whole wheat bread and oats are a great source of fiber. So it’s time you replace your white bread and conventional pasta with their whole-grain substitutes.

Some other important fibre rich foods are as follow:

FruitsServing sizeTotal fiber in grams
Banana 1 medium3.0
Orange1 medium3.0
Strawberries1 cup3.0
Broccoli, boiled1 cup chopped5.0
Turnip greens, boiled1 cup5.0
Potato, with skin, baked1 medium4.0
Sweet corn, boiled1 cup3.5
Quinoa, cooked1 cup5.0
Oat bran muffin1 medium5.0
Chia seeds1 ounce10.0
Almonds1 ounce (23 nuts)3.5
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Benefits of anti-oxidants and their best source

Retaining a decent level of antioxidants in your blood helps in reducing the risk of oxidative damage to our body. Oxidation in the body can damage cell membranes, cellular proteins, lipids and DNA. On metabolising, oxygen produces an unstable molecule that snips electrons from other molecules resulting in damaging cells and DNA. Though our body is equipped with coping to few free radicals, but its excess can lead to various diseases related to heart, liver and some cancers. Factors such as smoking, stress, alcohol and pollution can augment oxidation in the body. 

Thus, we know the necessity of antioxidants in our body. Phytochemicals in plants have superior antioxidant properties than vitamins or minerals. Quercetin, lycopene, zeaxanthin, ellagic acid, carotenoids and lutein are some phytochemicals with abundance of antioxidants. Here are the few excellent sources of such incredible antioxidant:

Green tea

It contains 30 per cent polyphenols by weight, which includes a large amount of catechin called GCG. It prevents cell damage and produces a protective effect against oxidative damage that leads to cancer. Thus it is considered a great anti-oxidant worldwide.

Dark Chocolate

Not only fruits or vegetables, but dark chocolates too contain a heavy amount of antioxidants. A large amount of cocoa present in dark chocolate reduces inflammation, risk of heart diseases and regulates blood pressure. Dark chocolate also prevents oxidation of LDL cholesterol. Isn’t this a great deal? Satiating your cravings and getting plenty of antioxidants too.


Packed with vitamins and minerals, spinach is an excellent source of antioxidants. Zeaxanthin and lutein are the two main antioxidants present in spinach. These two play an imperative role when it comes to age-related macular degeneration. 


Betalains are the antioxidants present in beetroot. It has incredible properties that help with digestive issues and also prevents colon cancer. Since beetroot is a rich source of iron, folate and dietary fibres, it suppresses inflammation as well. 


A handful of raisins are an excellent source of anthocyanins, which is an energy booster. It contains three times more antioxidants than grapes. So, not only a dietary must, it’s a great snack option too if you’re looking to have some antioxidants on the go.

Some other sources of antioxidants:

Allium Sulphur CompoundsOnions And Garlic
AnthocyaninsEggplant, Grapes and Berries
Beta-CarotenePumpkin, Mangoes, Apricots, Carrots, Spinach and Parsley
FlavonoidsTea, Green Tea, Citrus Fruits, Red Wine, Onion and Apples
IndolesCruciferous Vegetables Such As Broccoli, Cabbage and Cauliflower
IsoflavonoidsSoybeans, Tofu, Lentils, Peas and Milk
LignansSesame Seeds, Bran, Whole Grains and Vegetables
LuteinGreen, Leafy Vegetables Like Spinach, and Corn
LycopeneTomatoes, Pink Grapefruit and Watermelon
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Resolutions for a Fit Body and Mind – Welcome 2021

Every new year, we make resolutions keeping our health a priority and why not! Health is the real wealth after all. Many of us sign in for yoga, Pilate classes or some opt for a harder route of hitting the gym. But no matter what you choose for a healthy lifestyle, the one thing that is inevitable is your diet or eating habits. So let’s kick start 2020 on a healthy note by making these promises to yourself!

Be friends with fruits and vegetables

With high amount of vitamins and minerals, fruits and vegetables should be an integral part of our diet. Make sure to double up the intake. Avoid eating junk and instead add veggies and fruits to your diet through preferred mediums as they are very flexible. Fruits and vegetables are the powerhouse of nutrients due to their richness in fibres, vitamins, calcium, iron, all of which work as a shield and protect our body against different ailments.   

Healthy snacking

No matter if you’re working, studying, waiting or watching, snacking is constant. But snacking doesn’t always have to be unhealthy? Snack as much as you want, all you need to do is replace the junk with healthy options such as replacing fried with baked or boiled, crispy namkeens to nuts and refined sugar to honey. This will help you in better weight management, increase productivity and will also improve your overall health!

Try your hands at cooking

Some love it, some loathe it but everyone loves its outcome; yes it’s cooking. With so many exquisite easy to make recipes available online, it’s a fairly simple process. Be self-reliant, learn cooking and show the world the amazing culinary skills you’ve got.  

Eat with your family

Try to have at least one meal a day with your family. In our busy lives, we are often tied up with the work and somehow miss the chance to spend quality time with our family. Make it a point to eat with them and share your day to day lives. 

Say ‘No’ to needless Carbs

Yes, this is a difficult one; somehow everything we love is eventually a home of carbs. Your favourite pasta, pizza, noodles and cookies are all part of an unhealthy diet and acts as catalyst to those extra pounds. Carbohydrates are important but one needs to study the good and bad carbs and include them in our diet accordingly. A limited intake of carbs will not only fulfil your cravings but will also keep you fit and healthy. Viola!!

So, enough of waiting it’s time for action. New Year is almost here, start it off on a healthy note with a range of exotic and farm fresh vegetables and fruits from Farmer’s Family; we’re only a click away from you! 

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Put a Sugar Check – Eat these to Balance your Blood Sugar Levels

There are many factors that are responsible for the increase in your blood sugar level. Carbohydrates play a major role here; pasta, milk, dessert, bread, fruits or cereals are usually responsible for spiking blood sugar level. A diabetic person has all the way more reasons to keep a track of their meal plan and should be informed about the diet that benefits their health. Apart from vitamin or mineral count, a balanced meal plan should also focus on the glycaemic index, plate method and carb counting because controlled blood sugar has both direct and indirect effects on weight, cholesterol and BP.

Glycaemic index- This regulation is important as food with low glycaemic index value contribute more in stabilizing blood sugar in our body than food with high glycaemic index.  High glycaemic index food has a rating of more than 50, often between 75-100.


Ever wondered why Popeye loved Spinach so much, it wasn’t without reason. Its glycaemic index is almost 0. Thus it is recommended to diabetic patients as well. Apart from that, we all know the amazing benefits of spinach; full of dietary fibres, vitamins, manganese, potassium, zinc, phosphorus, folate and carotene. 


Known to be a superfood, broccoli has a very low GI value of about 10. It is a great source of fibre, vitamins, minerals and has great nutritional value.


Garlic is one of the most recommended vegetable that is suggested to diabetic patients due to its low glycaemic index and its ability to reduce blood sugar levels. It is packed with vitamin C and B6 which helps in maintaining blood sugar levels and also helps in carbohydrate metabolism. 


Beans are loaded with nutrients and protein. Soybean has a GI of 15 and kidney bean clocks 28, making beans an excellent source of protein and is effective in maintaining blood sugar level. It is known to have properties that reduce the risk of coronary artery diseases in patients with type 2 diabetes.

Whole grains

Being a great substitute for refined grains, whole grains reduce the risk of diabetes mellitus. Brown cereals such as oats, bulgur wheat, buckwheat, Brown rice, millet, quinoa and barley reduce blood sugar level. Beta-glucan present in oats, barley, etc. prevents blood glucose levels from surging. Since whole wheat is rich in fibre and has a low glycaemic index it helps in facilitating digestion and in regulating sugar level as well.

Nuts Nuts such as almonds, walnuts and pistachios help in lowering blood sugar and insulin levels. Hormone glucagon-like peptide1 present in pistachio reduces the risk of diabetes. The glycaemic index of nuts ranges between 14-21, making it a great snack option for people looking to reduce their blood sugar level.