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Diabetes and weight management are surrounded by confusion, cultural challenges, and diet myths. In this episode of the ANEW Insight Podcast, Dr. Supatra Tovar sits down with Vandana Sheth—registered dietitian, nutritionist, certified diabetes care and education specialist, seasoned media contributor, and author of My Indian Table—to explore practical, culturally sensitive strategies for preventing and managing diabetes.

Drawing on nearly three decades of clinical experience, Vandana shares how traditional foods, plant-based proteins, and balanced plates can help stabilize blood sugar, support sustainable weight goals, and promote lifelong wellness. Growing up in India, Vandana saw firsthand how food is more than fuel—it’s love, tradition, and identity. But with India now called the “diabetes capital of the world,” she unpacks the lifestyle and genetic factors that place South Asians at higher risk, even at lower body weights.

Together, Dr. Tovar and Vandana cut through common misconceptions:

• Is diabetes really about “too many carbs”?
• Can saturated fat and excess protein worsen insulin resistance?
• What role do traditional spices, lentils, and vegetables play in blood sugar management?
• How should people balance protein, fiber, and whole grains while still enjoying cultural favorites?
  

This conversation also dives into plant-based proteins like tofu, lentils, beans, and edamame, revealing why they provide not only complete amino acids but also fiber, gut health benefits, and cholesterol-free nutrition. Vandana addresses the risks of over-consuming protein, the hidden dangers of “skinny fat,” and why stress management is just as important as dietary change in preventing metabolic disease.

🔑 What You’ll Learn inThis Episode

• The cultural and genetic factors behind rising diabetes rates in South Asian communities.
• Why saturated fat—not just carbs—plays a major role in insulin resistance.
• How to build a simple “balanced plate” for blood sugar control and sustainable weight loss.
• Plant-based protein sources that rival (and often outperform) animal protein.
• Common diet myths about carbs, fat, and protein—and what the science really shows.
• Small lifestyle shifts that lower blood sugar: colorful vegetables, short walks, and stress reduction.

🕒 Timestamps
 00:00 – Welcome & introduction to Vandana Sheth
 02:00 – Growing up in India and discovering the power of food
 05:00 – Why diabetes rates are rising in South Asian communities
 08:00 – Fat, insulin resistance, and the “skinny fat” problem
 12:00 – Balanced plates for blood sugar & weight management
 14:00 – Plant-based proteins explained: tofu, edamame, lentils
 18:00 – How much protein do you really need? Debunking the 100g myth
 20:00 – Dangers of protein overconsumption: kidney strain, gout, missing nutrients
 23:00 – Simple changes: colorful veggies, post-meal walks, stress relief
 26:00 – Tr

Thank you for joining us on this journey to wellness. Remember, the insights and advice shared on the ANEW Body Insight Podcast are for educational and informational purposes only and do not constitute medical advice. Always consult with a healthcare professional before making any changes to your health routine. To learn more about the podcast and stay updated on new episodes, visit ANEW Body Insight Podcast at anew-insight.com. To watch this episode on YouTube, visit @my.anew.insight. Follow us on social media at @my.anew.insight on Facebook, Instagram, TikTok, and Threads for more updates and insights. Thank you for tuning in! Stay connected with us for more empowering stories and expert guidance. Until next time, stay well and keep evolving with ANEW Body Insight!