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How many eggs can you eat in a day?

Firstly, forget everything you’ve read all your life. When it comes to controversial diet topics like this, people have their pre-conceived notions. So when a fitness blogger contradicts that opinion, people refuse to accept it. Therefore, I NEVER express my opinion. I only speak SCIENCE.

“EGG YOLKS INCREASE YOUR CHOLESTEROL”

Let’s consider the word cholesterol first. People throw around this word without actually even understanding the meaning of it. THE FIRST thing you need to know is that there are 2 kinds of Cholesterol – Good and Bad Cholesterol.

1)LDL

2)HDL

LDL is the BAD cholesterol – it causes heart disease and it’s what people think of first when we say the words “High cholesterol”.

LDL contributes to clogging your arteries and blood vessels

HDL is the good cholesterol. It’s the phoebe to LDL’s Ursula. And HDL actually contributes to reducing the clogging caused by LDL cholesterol.

Now coming to eggs. Eggs are an awesome source of HDL cholesterol. The FEARED “high cholesterol” egg is only going to help de-clog your arteries IF used smartly.

It’s giving you a lot of Phoebe. 70% of humans have no change in LDL or bad cholesterol levels even if they have 3-4 whole eggs a day.

The remaining 30% – diabetics, people with bad lifestyles and people who are genetically challenged respond badly.

So let’s get to the point. Should you be consuming whole eggs? Yes if you’re a normal human being without any major health issues. It should definitely be a part of your diet.

Eggs are such awesome protein sources, that they’re rated as the best natural protein in the world when it comes to being absorbed by your body.

All the proteins in the world are rated according to their “biological value” or BV.

Soya – 74

Beef – 80

Cow Milk – 91

Eggs – 100

The BV scale is created using the humble whole egg as a reference. THAT is the power of the whole egg.

According to science, it’s the best food to put on muscle mass.

And if you do any form of exercise – Yoga, Pilates, Zumba but most importantly if you do resistance training, you aren’t a normal human being. Your body is being activated often, your muscles are getting damaged often and you need to refuel them with PROTEIN. That’s the only way you get stronger.

Whether I’m bulking up or cutting to get ripped, I make sure whole eggs are a part of my diet. As a male lifter, it helps naturally increase your testosterone levels which in turn help make you stronger.

Even if you’re a woman, eggs are super crucial. Every month you lose a bit of the iron content in your blood during your periods. And one of the best sources of iron is egg yolks!

So the ground rule is that if eggs settle well in your system, have at least a couple everyday.

But if you lift, how many should you be having? So this is where the topic becomes a bit subjective. This answer is different for different people.

My ideology is that I consume everything in moderation or how well it suits my body. Eggs are such a nutritionally dense food that I recommend lifters at least to have a minimum of 4 whole eggs a day. If you can, you should definitely try experimenting and going even further.

Some people tend to get acne or bloating with eggs, so if you fall in that category don’t be afraid. Don’t go mad with your eggs but at least see where you can eat eggs comfortably. Till the point where your body and your calorie cap is accepting it.

The ground rule – eggs are a damn superfood! Nutritionally dense, superb for building muscle & above all, so delicious.

We hope this article sheds light on the benefits of including eggs in your diet and clarifies how many you can safely consume daily. How do you incorporate eggs into your meals? Share your thoughts in the comments below! For more nutritional insights and personalised health advice, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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A Guide to Managing Diabetes with Everyday Foods

Diabetes is becoming an increasingly common health condition across Saudi Arabia. Many individuals and families are learning to manage this lifestyle challenge, which is marked by high blood sugar levels.

While medication and regular medical check-ups are essential, one of the most powerful tools for managing diabetes lies in your hands your food choices.

The Carbohydrate Challenge

For those living with diabetes, carbohydrates are a major concern. When we eat them, our body breaks them down into sugar. Simple carbs — like white bread, sugary drinks, juices, and sweets — are digested too quickly, leading to sharp spikes in blood sugar levels.

The Solution: Slow-Release, High-Fibre Foods

To manage blood sugar effectively, focus on foods that are digested slowly — often referred to as low glycaemic index (GI) foods.

These are typically high in fibre, which helps the body absorb sugar more gradually, offering major benefits:

✅ Improves insulin sensitivity, allowing your body to manage sugar better

✅ Lowers bad cholesterol (LDL), protecting your heart

✅ Reduces risk of cardiovascular disease

Everyday Foods That Support Diabetes Management

The good news? Many slow-release, diabetes-friendly foods are already part of Saudi kitchens and traditions. You don’t need expensive or foreign superfoods — just a few smart swaps and mindful portions.

Here’s what to add to your daily meals:

Food Why It’s Good Portion Tip
Foul Medames High in fibre and protein; keeps blood sugar stable and supports fullness for hours ~1 cup per serving
Hummus & Chickpeas Slow-digesting legume that’s great as a dip or in salads 2–4 tbsp hummus or ½ cup chickpeas
Lentil Soup Nourishing and gentle on blood sugar; packed with plant protein and iron 1 medium bowl
Jareesh & Harees Traditional wheat-based dishes rich in fibre and slow carbs — but watch preparation Avoid excess ghee/oil or fatty meat; keep portions moderate
Whole-Wheat Bread Higher fibre than white bread; helps prevent sugar spikes 1-2 small pieces (e.g. khubz or pita size)
Barley (Sha’ir) Known for stabilising blood sugar; try in soups or as Talbina Use unsweetened Talbina; ~½–1 cup

A Special Note on Dates (Tamr)

Dates are a cultural symbol of generosity and tradition in Saudi Arabia — and you don’t need to give them up.

However, they do contain natural sugars, so moderation is key:

  • Eat 1 to 3 dates at a time
  • Pair them with a handful of nuts (like almonds or walnuts) or a spoon of yoghurt — this slows down sugar absorption

Don’t Forget Fruits & Veggies

Non-starchy vegetables and low-GI fruits (like cucumbers, lettuce, spinach, apples, and berries) are your best friends. Include a variety in your meals to support overall health, digestion, and blood sugar control.

Your Health Starts at Home

With a few mindful swaps and a return to traditional whole foods, you can take charge of your health — right from your kitchen.

🟢 Choose wisely
🟢 Eat mindfully
🟢 Stay consistent

And always work closely with your doctor or registered dietitian for personalised care.

Disclaimer: This information is for educational purposes only. Always consult your doctor or a licensed dietitian before making changes to your diet.

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Is Olive Oil Suitable For Indian Cooking?

Olive OilWith newer superfoods making their mark on our plates, olive oil has gained a lot of popularity in India. Indians use oil in everything while searching for the healthiest alternative at the same time. As a result, the markets are flooded with brands and variants of olive oil. The most important question to ask here is: Does it fit in the Indian kitchen? Let’s find out by understanding what you are buying from the market because not all of them are created equally!

Different Types of Olive Oil 

There is no doubt that olive oil is healthy fat obtained by crushing olives using different methods. The catch is that the quality of olive oil sitting in your pantry is determined by the process of extracting the oil from the olives, the varieties, and how/whether they should be used in different cooking methods. Here’s a breakdown of the most common types:

  1. Extra Virgin Olive Oil: This is the highest quality extracted from freshly squeezed juice from olives using stone, wood or steel rollers. It has a very strong flavor, aroma and contains no more than 0.8% acidity. No chemical solvent or industrial refining process is used while producing this variant. In fact, temperatures are kept below 75 degree Fahrenheit during the whole process. Even after packaging, it is mandatory to keep it away from heat and sunlight. So it is clear that to get benefits from this high grade oil, you should not heat it. You can drizzle it over your pasta, salad, soups or use it for making dips.

  2. Virgin Olive Oil: This is also an unrefined variety but slightly lower in quality. Containing 1.5% acidity, it is considerably a subpar option to extra virgin variant. Still, it has a good aroma and is suitable for low temperature sautéing and baking as you are trying to substitute butter or any other saturated fat.

  3. Refined Olive Oil: If you see a bottle with “pure olive oil”, “Lite olive oil” or simply “olive oil” in a supermarket, they are usually Refined olive oils (or are mixed with some other refined oils). They are prepared using olives that are in bad condition or rancid olive oil after treating them with heat and chemicals to remove any unpleasant flavors as well as neutralize free fatty acid content. Being heavily processed, they do not contain any benefits of the extra virgin variant. You can use these for any kind of regular cooking. But don’t expect too much from it in terms of health.

  4. Olive Pomace Oil: Pomace is the word used for the leftover olive pulp after the first extraction which consists of skin, pulp, seeds and stems. The amount of oil present in pomace is so minimal that it cannot be extracted through pressing but only using chemical solvents like hexane and high heat. Clearly it has no benefits but calories. This variant is for people who are attracted by the benefits of olive oil, but are looking for something in their budget.

Are These Variants Suitable For The Indian Kitchen? 

After going over these variants, if you’re wondering which oil is suitable for an Indian pantry, then go back to your grandma’s kitchen. In India itself, we have so many healthy oil options that you don’t need to run after everything that the western world is popularizing . But just like olive oil, you need to choose the least processed or filtered variety of different oils. Some good options for Indian style high heat cooking are filtered or cold pressed varieties of sesame, groundnut, coconut or mustard oil. Also, let’s not forget desi ghee which accompanies “Maa ka pyar” in every traditional meal. Last but not the least, Consumption of any oil should be in moderation while following a balanced diet and regular exercise for good health.

Olive oil can be a part of your Indian kitchen, but it’s important to choose the right type based on your cooking needs. Use extra virgin olive oil for raw applications like salads and dips, virgin olive oil for low-heat cooking, and refined olive oil for regular cooking. However, for high-heat cooking methods like frying and tempering, traditional Indian oils like mustard, coconut, and sesame oil are better suited. Remember, moderation is key, and a balanced diet paired with regular exercise is the foundation of good health.

Have you tried using olive oil in your Indian recipes? Share your experiences in the comments below! For more tips on healthy cooking and nutrition, explore our Healthy Reads or consult a GOQii Coach for Personalised health advice. Subscribe now to start your wellness journey!

#BeTheForce 

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Why You Need To Consume More Water During Winter

consume more water during winterWinter can be a dreadful experience if you don’t have the resistance to withstand cold. While searching for things to keep us warm from the outside and within, consuming water is quite low on our winter checklist. But there are many reasons why you need to consume more water during winter – one of them being that we get more dehydrated during winter.

Why Do We Feel More Dehydrated During Winter? 

It’s a fact that we get more dehydrated in winter when compared to summer. This is because when the surrounding temperature drops, we cling to the heater or cover ourselves with layers of clothing to keep us warm. This artificial heat causes dehydration.

Though we do not sweat during this season, water vapor is still lost from our body through our breath. Winter can even accelerate dehydration because of the lifesaving mechanism that’s functional in our body which constricts our blood vessels in cold weather, in turn conserving heat and maintaining body temperature.

Shrinking blood vessels increase blood pressure, making our kidneys produce more urine which means less blood to fill in the veins and arteries and frequent visits to the loo, hence, increasing the risk of dehydration. Dehydration causes muscle fatigue, cramps, loss of coordination and even a stroke. A dehydrated body is easily prone to flu and winter cold.

Basically, during winters we refrain from having enough water. With the days being short, it makes us exercise less and our food intake grows. When our body is well hydrated, its efficiency to break down fat for energy increases so that we have better control of our appetite.

The other concern is that of water retention due to the body not being well hydrated during winter. This takes place when our body starts feeling the scarcity of water and it starts holding back water leading to water retention.

How do I know if I am dehydrated? – Thirst is our body’s way of saying “I am on the verge of dehydration”. You can even be watchful of how clear or light colored your urine is. If it is dark, hydrate immediately.

How Do I Consume More Water During Winter?

  1. Drink Warm Water: 90% of the excuses that we give for not having water in winter is that it makes us feel cold. The best solution here is to drink lukewarm water, which would not only soothe your throat but will also replenish your water stores while boosting your metabolism
  2. Balance Tea and Coffee With Water: Caffeine and alcohol are diuretics (they cause us to lose more water through urine), so try to have a glass of water before having your evening tea/coffee. Have another glass after a few mins of after having your tea/coffee This way, we can replenish our body’s water store.
  3. Include Water Based Food In Your Menu: Vegetables and fruits are naturally rich in water, which also provide vital minerals and vitamins. Soups are the best way to go! Try this Chilli Bean Soup to keep you warm.
  4. Drink Water Throughout Your Exercise: Make it a point to have water before, during and after your exercise. Due to the cold climate, there are very fewer chances of sweating too much or feeling too thirsty, mind it your body needs it!
  5. Make Water Interesting: Many find drinking plain water very boring. If you are one of them, then you can add natural flavors to water (not free calories though) by adding some fruits or herbs which give the water some mild taste and make it delicious to sip on.

In conclusion, I would say be it summer, monsoon or winter, our body remains same through the year. So keep sipping and always stay hydrated! If you have difficulty keeping track of your water intake, you can log and track your daily water intake via the GOQii App as well as set reminders to drink water.

We hope this article helps you consume more water. For more on staying healthy during winter, check out Healthy Reads or ask a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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