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Beyond Kilos & Inches Dietician, Nutrition Educator, Researcher https://deeptanagpal.com/ Dr. A.P.J. Abdul Kalam.

About Deepta Nagpal
Deepta Nagpal is gold medalist in post graduation (Food & Nutrition) from Kurukshetra University. She has extensive experience in clinical dietetics with elite hospitals like All India Institute of Medical Sciences, Army Research & Referral Hospital & PGI Chandigarh. She has practiced dietetics to various high profile clients including Former President of India H.E. She is currently based out of Mumbai and has been working with corporate clients in improving the food habits of their employees.

21/10/2026

Someone can look fit, have a flat stomach, eat well and still have insulin resistance.

How is that possible?

It's partly about what you can't see.

TOFI stands for “Thin Outside, Fat Inside.” It describes people who appear lean but may carry excess fat around their organs or in their liver.

Why does this matter?

→ BMI doesn't tell the whole story. It measures weight against height but cannot distinguish muscle from fat or show where fat is stored.

→ Internal fat can affect insulin function. Excess fat around organs and in the liver is associated with metabolic dysfunction and insulin resistance.

→ South Asians may be at risk at lower BMIs. A normal BMI doesn't automatically mean your metabolic health is fine.

→ Look beyond the weighing scale. Family history of diabetes, abdominal fat and abnormal blood sugar or triglyceride levels may warrant further assessment, regardless of weight.

What can you do to support insulin sensitivity?

→ Pair carbohydrates with protein and fibre. Try dal, curd or eggs alongside rice or poha.

→ Limit sugary drinks, including sweetened chai and fruit juice.

→ Walk for 10 minutes after meals and include regular physical activity, especially strength training.

→ Prioritise adequate sleep and manage stress.

The real goal isn't simply to lose kilos. It's to improve metabolic health.

Someone can be heavier and metabolically healthy, while someone who looks slim may have underlying metabolic issues.

Your weight is one piece of information, not the whole picture.

[Insulin resistance, TOFI, metabolic health, visceral fat, liver fat, blood sugar, diabetes prevention, South Asian health, insulin sensitivity, nutrition education]

World Osteoporosis Day You can feel healthy, stay active and have no pain while your bones are quietly losing strength.S...
20/10/2026

World Osteoporosis Day

You can feel healthy, stay active and have no pain while your bones are quietly losing strength.

Sometimes, the first warning is a fracture after a seemingly minor fall.

That's the reality of osteoporosis. Bone loss can progress for years without obvious symptoms.

What's happening beneath the surface?

Your bones are constantly renewing themselves. When bone breakdown outpaces new bone formation, bone mass and structure deteriorate, increasing fracture risk.

Here's how nutrition supports your bones:

→ Calcium: Around 99% of your body's calcium is stored in your skeleton. Inadequate intake can compromise bone health.

→ Vitamin D: Helps your body absorb calcium. Deficiency can affect bone health and, when severe, impair bone mineralisation.

→ Protein: Bone isn't just calcium. Its collagen-rich framework provides structural support. Protein also helps maintain muscle strength, balance and stability.

But remember, calcium alone cannot prevent osteoporosis.

Other factors matter too:
→ Ageing and hormonal changes
→ Genetics and inactivity
→ Certain medications and underlying conditions

Even a seemingly healthy diet may not meet your individual needs.

If you have osteoporosis, nutrition is part of treatment, alongside appropriate medication, weight-bearing exercise and fall prevention. Supplements cannot replace medical treatment when it's needed.

Your bones may not tell you they're getting weaker. But the damage can still be happening.

Sometimes, the first sign isn't pain. It's a fracture.

[Osteoporosis, bone health, calcium, vitamin D, protein, bone loss, fracture prevention, women's health, healthy ageing, nutrition education]

20/10/2026

Festive celebrations and good health can go hand in hand. You don't have to choose one over the other.

The key is to enjoy your favourite festive foods without letting go of the everyday habits that keep you feeling your best.

No crash diets, no skipping meals to compensate for sweets, and no guilt after enjoying a festive treat. Just balance, mindful choices and consistency.

Celebrate the season, enjoy the food and take care of yourself along the way.

Wishing you and your family a very Happy Dussehra!

[Festive health, Dussehra, Diwali, festive eating, healthy habits, mindful eating, weight management, balanced nutrition]

Breast cancer awareness month! Breast cancer and alcohol!
19/10/2026

Breast cancer awareness month! Breast cancer and alcohol!

Creme vs Cream: What’s Actually Inside Your Cream Biscuit?Have you ever stopped to wonder what the creamy filling in you...
19/10/2026

Creme vs Cream: What’s Actually Inside Your Cream Biscuit?

Have you ever stopped to wonder what the creamy filling in your favourite cream biscuit is actually made of?

Is it dairy cream, or is “cream” simply describing the texture?

Let’s look beyond the name.

What is real cream?

Cream is the fat-rich part of milk. It contains milk fat, along with smaller quantities of milk proteins, lactose and other milk components.

But the creamy filling in a biscuit can be quite different.

What does “crème” mean?

Crème is simply the French word for cream. Its presence on a product label doesn't necessarily mean the filling contains traditional dairy cream.

Depending on the product, the filling may contain sugar, vegetable fats or oils, milk ingredients, emulsifiers, flavourings and other additives to achieve that smooth, creamy texture.

This doesn't automatically make the product bad. It simply means that a creme biscuit isn't necessarily filled with dairy cream.

Should you avoid cream biscuits?

Not necessarily. Cream biscuits are sweet, processed snacks, and their nutritional value depends on their ingredients and how often you eat them.

Having them occasionally isn't usually a big concern for most people. However, making them a daily habit may not be ideal, particularly if you have a chronic health condition and need to manage your dietary intake.

What should you look for on the label?

Turn the packet around and check the ingredient list for:

- Hydrogenated vegetable fat
- Partially hydrogenated vegetable oil
- Vanaspati
- Vegetable shortening
- Margarine

Partially hydrogenated oils are particularly important because they are a source of industrial trans fats.

The key is to look beyond the attractive packaging and understand what you're actually eating. The most interesting part of a “cream” biscuit may not be the cream itself, but the ingredients used to create that creamy taste and texture.

[Food labels, creme biscuits, cream biscuits, ingredient awareness, trans fats, hydrogenated vegetable oils, food literacy, processed foods, nutrition education]

18/10/2026

Fasting should not leave you feeling weak, dizzy or sick.

Your body uses stored glycogen for energy, but how you respond to fasting depends on your health, hydration and daily routine.

Choose nourishing foods like curd, nuts and sweet potatoes, stay hydrated, and avoid pushing through symptoms just to complete your fast.

If you have diabetes, blood pressure concerns or take medication, plan your fast carefully with professional guidance. Avoid dry fasting, especially if you have health concerns.

Remember, fasting should be tailored to your body, not the other way around.

[Fasting, vrat, glycogen, hydration, blood sugar, diabetes, blood pressure, fasting nutrition, healthy fasting]

Broccoli is having a moment, but how much of the sulforaphane hype is actually backed by science?I’m glad to have contri...
18/10/2026

Broccoli is having a moment, but how much of the sulforaphane hype is actually backed by science?

I’m glad to have contributed my perspective to The Nod’s latest article exploring sulforaphane, the compound found in broccoli that’s gaining attention for its potential health benefits.

From cellular health and inflammation to workout recovery and the growing popularity of supplements, the article explores what we know so far, what the research is still uncovering, and why we need to look beyond the hype.

As nutrition professionals, it’s important to distinguish between promising research and proven benefits, especially when it comes to concentrated supplements. A compound showing potential doesn’t automatically mean everyone needs to supplement it.

Thank you to Avani Thakkar and The Nod for bringing this conversation to the forefront.

Read the full article here: https://thenodmag.com/content/broccoli-sulforaphane-kim-kardashian-health-supplements-broc-shot

[Broccoli, sulforaphane, nutrition science, evidence-based nutrition, broccoli sprouts, cellular health, inflammation, dietary supplements, clinical nutrition]

18/10/2026

World Menopause Day: Why Do You Keep Waking Up at 3 AM During Perimenopause?

Falling asleep is fine. Staying asleep is the problem.

You wake up around 3 AM, your heart is beating faster, and suddenly your mind is racing. During perimenopause, hormonal changes may be one reason your sleep is disrupted.

Here’s what may help.

7 WAYS TO SUPPORT BETTER SLEEP

1. Eat a balanced dinner with carbohydrates, protein, healthy fats and fibre.

Try dal khichdi with palak, rajma with rice, roti with paneer sabzi, or oats cooked in milk with nuts and seeds.

2. Choose a calming bedtime drink. Chamomile tea is caffeine-free. Warm jeera water is another option.

3. Avoid heavy meals just before bed. If you're hungry later, try Greek yogurt with almonds.

4. Include magnesium-rich foods such as palak, pumpkin seeds and almonds.

5. Limit late-day caffeine, especially if it affects your sleep.

6. Avoid alcohol before bed. It can disrupt sleep later in the night and worsen night sweats.

7. Stay hydrated during the day and avoid drinking large amounts of water just before bed.

BEYOND FOOD

• Keep your bedroom cool and use breathable bedding.
• Try gentle stretching, slow breathing or reading before bed.
• Maintain a consistent sleep routine.

Remember, waking up at 3 AM isn't always caused by hormones. Perimenopause can affect sleep, but stress, sleep disorders, medications and other health conditions may also contribute.

If disrupted sleep persists, especially with palpitations or significant daytime fatigue, consult a healthcare professional.

This World Menopause Day, let's talk about sleep changes during perimenopause and how women can get the support they need.

[World Menopause Day, perimenopause, menopause, sleep problems, women's health, night sweats, sleep hygiene, hormonal changes]

Could the size of your thighs be linked to your heart health?Research suggests there may be an association between lower...
17/10/2026

Could the size of your thighs be linked to your heart health?

Research suggests there may be an association between lower thigh circumference and a higher risk of cardiovascular disease and premature death.

But this is not about having “big” or “small” thighs for appearance. It may be about what thigh size represents beneath the surface.

A large prospective study published in the BMJ followed 2,816 adults aged 35–65 years and found:

• Smaller thigh circumference was associated with a higher risk of cardiovascular disease and coronary heart disease.

• The association remained even after accounting for factors such as BMI, waist circumference, body fat, blood pressure, cholesterol, smoking and physical activity.

• The researchers observed a threshold effect, with risk appearing to rise more sharply at very low thigh circumferences. Around 60 cm was suggested as a practical threshold, although the exact threshold varied by s*x and outcome.

• One possible explanation is lower muscle mass in the thighs. Skeletal muscle plays an important role in glucose disposal and metabolic health.

Interestingly, a later analysis of nearly 20,000 US adults also found that greater thigh circumference was associated with lower cardiovascular mortality. However, these findings are still observational and do not prove that increasing thigh size itself prevents heart disease.

So, should you try to increase your thigh circumference?

Not necessarily.

The bigger takeaway is that body composition matters. Muscle mass, physical activity, metabolic health, blood pressure, blood lipids, blood sugar and overall diet all contribute to cardiovascular health.

Your goal should not be smaller thighs.

It should be stronger muscles and better metabolic health.

[thigh circumference, cardiovascular health, heart disease, muscle mass, metabolic health, women’s health, body composition, strength training, heart health, nutrition]

16/10/2026

This World Food Day, let’s look beyond our plates. Eat mindfully, waste less, support local produce and share what we can.

Because good food should never be a luxury. Everyone deserves access to a wholesome meal.

[World Food Day, food security, food waste, nutrition, sustainable eating, food accessibility]

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