Sara Nutrition | Traditional Indian Nutrition for Better Health

  Rare Disease Day: The Role of Nutrition in Supporting Chronic & Genetic Conditions By Saranya – Dietician, Nutrition Educator, Diabetes Educator Every year on Rare Disease Day , we are reminded that millions of individuals worldwide live with conditions that are often misunderstood, under   diagnosed, and lifelong. While each rare disease may affect a small percentage of the population, collectively they impact millions of families. As a dietician with 20 years of clinical experience, I have seen one powerful truth repeatedly — nutrition cannot cure most rare genetic conditions, but it can significantly improve quality of life, energy levels, immunity, and long-term outcomes. Let us understand how.   Understanding Rare Diseases A rare disease is typically defined as a condition affecting a small percentage of the population. Many rare diseases are: Genetic in origin Chronic and progressive Diagnosed in infancy or childhood Complex and multisystem in nature Examples...

Asafoetida (Hing): The Little Spice With Powerful Health Benefits By Saranya – Dietician, Nutrition Educator, Diabetes Educator In every traditional Indian kitchen, there is one tiny ingredient that quietly supports digestion and enhances flavour — Asafoetida . Though its raw smell may seem strong, once added to hot oil or ghee, it transforms into a beautiful savoury aroma that elevates dals, sambars, rasam and vegetable curries. Small in quantity. Powerful in action. Let us understand why this humble spice deserves attention.   What Is Asafoetida? Asafoetida is a dried resin obtained from the root of the Ferula  plant. After processing, it is sold as a powdered spice, often blended with rice or wheat flour for easier use. In Indian cooking, hing is primarily used during tempering (tadka) . Just a pinch added to hot oil releases its medicinal compounds and enhances both taste and digestibility of food.   Why Hing Is Added to Indian Cooking Our traditional recipes were n...

Pistachios: The Smart Heart Nut | World Pistachio Day Special (Feb 26) By Saranya – Dietician, Nutrition Educator, Diabetes Educator As a dietician with 20 years of experience, I always say — small foods can make a big difference . One such powerful nut is pistachio . Celebrated every year on February 26 as World Pistachio Day , this vibrant green nut is more than just a snack. It supports heart health, weight management, gut health, and even blood sugar control. Let’s explore why pistachios deserve a place in your daily diet.   What Makes Pistachios Special? Pistachio are technically seeds but commonly grouped under nuts. They are naturally rich in: Plant protein Healthy fats Fiber Vitamin B6 Potassium Magnesium Antioxidants Unlike many other nuts, pistachios are lower in calories and higher in protein per serving.   1. Supports Heart Health Pistachios help: Reduce bad cholesterol (LDL) Increase good cholesterol (HDL) Improve blood vessel function Lower inflammation The comb...

  Eating Disorder Awareness: Healing Your Mind, Gut & Relationship with Food By Saranya – Dietician, Nutrition Educator, Diabetes Educator Food is not just about calories. Food is comfort. Food is culture. Food is emotion. But sometimes, our relationship with food becomes complicated. Eating Disorder Awareness is not only about extreme dieting or being underweight. It is about understanding emotional health, food behavior, stress eating, and the powerful mind–gut connection. Let us understand this gently and clearly.   What Is an Eating Disorder? An eating disorder is a serious condition where food, body weight, and emotions become deeply connected in an unhealthy way. Some common eating disorders include: Anorexia nervosa – extreme fear of weight gain and severe food restriction Bulimia nervosa – binge eating followed by purging Binge-eating disorder – repeated episodes of overeating with guilt But remember… Not everyone with unhealthy eating patterns fits into a medical ...

Gut Health After Antibiotics – How to Restore Your Digestion Naturally By Saranya – Dietician, Nutrition Educator, Diabetes Educator      Antibiotics are lifesaving medicines. But while they kill harm ful bacteria, they also destroy the good bacteria  living in your gut. This is why many people experience: Loose motions after antibiotics Bloating and gas Loss of appetite Weak digestion Frequent infections later As a dietician with 20+ years of experience, I often see that people complete an antibiotic course but never work on rebuilding their gut . This weakens digestion and immunity for a long time.   What Happens Inside the Gut After Antibiotics? Your gut contains trillions of good bacteria that help in: Digestion Vitamin production Immunity Preventing harmful bacteria growth Antibiotics reduce both bad and good bacteria, disturbing this balance. This condition is called gut dysbiosis .   Signs Your Gut Is Disturbed After Antibiotics Irregular stools Bloa...

Snack Smart: A Practical Guide to Healthy Snacking By Saranya – Dietician, Nutrition Educator, Diabetes Educator      Snacking often gets blamed for weight gain and unhealthy eating habits. But the truth is, snacking is not the problem — mindless and poor snack choices are .      When planned properly, snacks can boost energy, improve concentration, prevent overeating at main meals, and provide essential nutrients your body needs throughout the day.      Smart snacking is about choosing the right foods, at the right time, in the right portion.   Why Smart Snacking Matters Healthy snacking helps to: l Maintain steady blood sugar levels l Prevent extreme hunger and overeating l Support metabolism l Improve focus and productivity l Provide additional vitamins, minerals, fiber, and protein l Help in weight management Long gaps between meals can lead to low energy, irritability, and unhealthy cravings. A balanced snack acts as a bridge betwe...