Life style
How Spinach Helps Manage Blood Sugar Levels Naturally

This low-calorie food is full of nutrients that are good for your body in several ways. From boosting the immune system — your body’s defense against germs – to helping your heart, its advantages might surprise you
Diabetes:
What is it that makes spinach a great vegetable for managing blood sugar levels and control diabetes and how to use it best to ensure it keeps your healthy?
You may hate it and find it extremely bitter, spinach or palak is not everyone’s favourite. But, it is known as a superfood; all thanks to its high fibre, lutein, folate, iron and calcium content, which makes it great for each one of us. Turns out, spinach is exceptionally good for diabetics even if you eat it in relatively large quantities. This water-soluble veggie has a negligible effect on blood sugar, making it a good food to choose if you are following a diabetic diet that’s rich in fibre and protein. In fact, the American Diabetes Association denotes spinach as a superfood for type-1 and type-2 diabetes. So, what is it that makes it a great vegetable for managing blood sugar levels and control diabetes and how to use it best to ensure it keeps your healthy?
Spinach For Diabetes:
Spinach is a rich source of fibre, which doesn’t digest easily. So, spinach does not cause immediate spikes in blood sugar levels. Soluble fibre is, in fact, responsible for reducing blood glucose levels and control diabetes. Each cup of cooked spinach is said to have about four to five grams of fibre.
Spinach is a non-starchy veggie, which means it does not have much effect on blood sugar levels. So, you can enjoy the green delight as much as you want.Spinach is considered a low-glycaemic index food, and foods that have low GI are said to have little or no effect on the blood sugar levels.
Diabetics are generally recommended to limit their carbohydrate consumption. Spinach is a veggie that is low in carbohydrate content, which keeps diabetes in check.Spinach is super-low in calories, and foods that have few calories are generally responsible for stabilising blood sugar levels. Moreover, low-calorie foods also help maintain your weight, which is crucial for diabetics.
Spinach, sometimes considered a super food because of its high fiber, lutein, folate, iron and calcium content, is good for even diabetics to eat in relatively large amounts. This water-soluble vegetable has only a minimal effect on blood sugar, making it a good food to choose if you’re on a diabetic diet.
Spinach Carbohydrates
Carbohydrates are the nutrients that have the greatest effect on blood sugar levels. In general, the higher the carbohydrate content, the more of an effect a food will have on your blood sugar. One serving of carbohydrates for a diabetic contains 15 grams of carbohydrates. Each cup of raw spinach only has 1.1 grams of carbohydrates, and each cup of cooked spinach has just 6.8 grams.
Effect of Fibre
Since fiber isn’t digested, it doesn’t increase your blood sugar levels like other types of carbohydrates. Soluble fibre can actually decrease your blood sugar levels. Each cup of cooked spinach has 4.3 grams of fibre , or 17 percent of the daily value. About one-third of this fibre consists of soluble fibre
Glycemic Index
The glycemic index estimates the effect a food will have on your blood sugar levels. Foods that are low on the glycemic index aren’t likely to cause spikes in your blood sugar levels after you eat them, while foods that are high on the glycemic index tend to have this effect. All nonstarchy vegetables, including spinach, are low on the glycemic index.
Consumption Recommendations
Diabetics should limit their carbohydrate consumption so less than half of their calories come from carbohydrates. However, they should consume at least three to five servings of vegetables per day. Because nonstarchy vegetables such as spinach are so low in both carbohydrates and calories, you can consume even more than this minimum, notes the American Diabetes Association.
Although it is safe for most people to eat a bowl of spinach per day, you should be careful to eat it in moderation.Spinach is a dark leafy green crop with an impressive nutrient profile. Rich with a multitude of essential vitamins, minerals, and nutrients, spinach is a well-known low-calorie ingredient used in many different types of diets. Spinach is also loaded with antioxidants, iron, calcium, and more that make it essential for improving the body inside and out. Learn about the pros and cons of eating spinach every day.
What are the health benefits of spinach?
This vegetable helps in reducing the risks of high blood sugar, high blood pressure, and cancer. Spinach is also good for the skin, hair, and eyesight. Advantages of eating limited quantities of spinach every day include:
Vitamins:
Spinach is rich in vitamin B and other important vitamins such as A, E, K, and C that helps to improve the skin texture and treat numerous skin-related disorders. Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. It promotes healing of the skin in case of sun damage and prevents premature aging, skin cancer, and other dermal disorders caused by the sun. Because of the presence of vitamin A in spinach, it boosts immunity by preventing infections and inflammations to a large extent. It strengthens the mucous membranes of the respiratory, urinary, and intestinal tracts. Vitamin A is also a major component of the lymphocytes (white blood cells) that combat diseases in the human body.
Minerals:
Spinach contains minerals such as potassium, magnesium, copper, zinc, and manganese. These help the body regulate body fluids, cell functions, heart rate, and blood pressure. Spinach is particularly beneficial in treating iron deficiency (anemia) because it is rich in this micronutrient. Besides correcting anemia, iron also helps in the activity of several enzymes. 100 grams of spinach contains around 25% of the daily requirement of iron.
Antioxidants:
Spinach is regarded as a superfood because of its abundance of healthy antioxidants (substances that prevent damage due to free radicals in the body). Its fresh leaves are a great source of vital antioxidants, vitamin A, vitamin C, and antioxidant flavonoids such as lutein, zeaxanthin, and beta carotene. Vitamin C is great for the body’s immune system, helping to develop resistance against infections and fight off free radicals. 100 grams of fresh spinach has a whopping 47% of your recommended daily allowance of vitamin C. Vitamin A is also considered an antioxidant, fighting off toxins, bacteria, viruses, and any other nasty little invaders seeking to destroy your cells and cause illnesses and disease.
Anti-inflammatory:
Spinach helps in providing relief from several types of inflammatory diseases such as arthritis, osteoarthritis, asthma, and even migraine headaches.
Prevents damage to the brain and nervous system:
Spinach helps in maintaining brain functions, especially in patients of advanced age. The high content of vitamins C and K and folate helps keep the nervous system functioning properly. It also improves the processing abilities of the brain. Spinach helps in the synthesis of sphingolipids that is a crucial fact in the myelin sheath of the nerve cells.
Gastrointestinal disorders:
Spinach contains high quantities of beta carotene and vitamin C that maintain gastrointestinal health. It protects the colorectal cells from the cancerous growths caused by the effects of free radicals. The folate content in spinach prevents DNA damage and harmful mutations of the colon cells.
Muscle growth:
Spinach reduces stress on the muscles by strengthening the muscular tissues. Magnesium, zinc, and other nutrient content help to sleep better that helps the body to heal and recover faster.
Bone health:
Spinach is useful in maintaining and strengthening the bones because of its calcium content. It also has high levels of vitamin K and magnesium, which could reduce the risk of fracture and can work in tandem with vitamin D to increase your bone density and help the body’s calcium balance. Vitamin K is also needed for blood clotting. It helps to prevent the early onset of osteoporosis. Spinach helps in the building of muscle tissues and the growth of collagen.
Hypertension:
Spinach is an effective remedy for high blood pressure or hypertension. It also helps to reduce stress and anxiety. Spinach contains both high amounts of potassium and nitrates that work to lower blood pressure to healthy levels.
Blood sugar:
Spinach contains protective steroids called phytoecdysteroids. This steroid increases glucose (sugar) metabolism and helps to keep blood sugar levels stable. This is extremely beneficial for people with pre-diabetes, diabetes, or other forms of the metabolic syndrome because it minimizes the requirement for the critical metabolism-regulating hormone, which is insulin. Spinach nutrition also contains a good amount of fiber in each serving, which can help slow the absorption of sugar into the bloodstream to keep blood sugar levels steady. Several other specific compounds found in spinach have also been found to reduce the risk for complications that can arise as a result of diabetes.
Vision: Spinach nutrition contains vitamin A in the form of carotenoids, which benefit eyesight by preserving the health of the retina (the light-sensitive layer in the eye), macula (an oval area near the center of the retina), and cornea (the transparent layer in the front of the eye). Spinach’s carotenoids such as lutein and zeaxanthin are some of the primary antioxidants needed for eye health, especially with advanced age. – BBC
Life style
Shocking cases of child abuse awaiting justice

Celebrating ‘Our Children’ on International Day to End Corporal Punishment
An event to mark the International Day to end corporal punishment was held at the public library recently. Organised by the Stop Child Cruelty Trust and the Child Protection Alliance it was an compelling advocacy iniative to combact violence against children.
Dr Tush Wickramanayaka, Founder Chairperson of SCC and Co-convener of CPA, shared her disappointment that the delay the submission of the Bill in parliament, which was already passed in Cabinet by the previous government on 2024 “Physical abuse of children is a preventable crime that has been normalised in society. Each day, there are horrendous incidents reported in the media. GOSL has a national and international obligation to fulfil its promises to eradicate this menace towards the dawn of a happier and safer future for the true beneficiaries of the future, our children”, said Dr Wickramanayaka.
Prof Savitri Goonesekere, Emeritus Professor of Law, Faculty of Colombo, was the chief guest. She delivered a powerful message on the implementation of the law. Whilst highlighting the shocking 40,000 cases of child abuse awaiting justice for years, Prof Goonesekere warned, the law is not for the people who respect it; the law is for the people who violate it. When there is impunity and a lack of prosecution, then you give a powerful message of legitimacy.”
The event also featured an expert forum on child protection strategies and celebrated the winners of the ‘Me Unhurt – Stop Child Abuse’ art competition, amplifying youth voices in the fight for their rights.Speaking at the event, Dr Tush Wickramanayake said “Physical abuse of children is a preventable crime that has been normalised in society. Each day, there are horrendous incidents reported in the media.
In February 2025, the World Health Organisation (WHO) declared that ending corporal punishment was a public health priority. Each year, 1.8 million children worldwide are subjected to corporal punishment. In some countries, violence against children costs up to six times what is invested in health. Countries that have enacted comprehensive prohibitions against corporal punishment are granting children the same protective legal framework against assault as adults.
Recently forty countries made the first-ever joint statement on corporal punishment to the Human Rights Council, declaring that ending corporal punishment is a human rights priority for children. Children have the fundaShockingmental right to protection from all forms of violence. This right is essential for their well-being, safety, survival and development. It recognises the severe and lasting consequences of violence against children, not just for the individual child but for society as a whole.
Despite being recognised in 2017 as the sole Pathfinding country in South Asia committed to Sustainable Development Goal (SDG) 16.2 (ending violence against children), Sri Lanka’s efforts have faltered. The National Partnership to End Violence Against Children (NPEVAC), established to drive this agenda, dissolved in 2018. At the 2024 Bogotá Ministerial Conference, the government pledged to enact the Penal Code Reforms Bill to Abolish Corporal Punishment, a long-overdue measure and to implement teacher training programmes by mid-2025. However, legislative delays and inadequate enforcement undermine these commitments.
Om Prakash Sen Thakuri, Executive Director, Legal Literacy, Nepal, was a special invitee and child rights advocate who spoke on Nepal’s efforts to stop child marriages, a critical issue relevant also in Sri Lanka. Whilst Nepal banned corporal punishment in all settings in 2018, the implementation of the laws was still challenging.
Saranga Disasekara, actor and brand Ambassador of #NOguti awaitingexplained, “At a time when Sri Lanka is crippled in many aspects of society, parents must improve communication with their children and ensure their children can come to them without fear if there is any concern relating to their well-being; child protection is a collective social responsibility.”
Dr Gehan Gunathilake, Commissioner of the Human Rights Commission of Sri Lanka (HRCSL), reiterated that children need to be recognised as rights holders and their welfare and safety should be at the heart of governance mechanisms. He informed that HRCSL has established a special child rights section to better focus on these issues.
Rtd DIG Priyantha Jayakody, a respected figure in law enforcement, explained, “Child abuse is now one of the top grave crimes in Sri Lanka. The Police must act more vigorously to ensure the evidence is submitted to the courts without delays to avoid the burden on law and order and the judicial services. He was particularly concerned about the 40,000 cases of child abuse awaiting justice and encouraged the government to act swiftly.
Prof Sarath Wijesuriya, renowned author and social activist, spoke on the collective responsibility of society in protecting children. He too insisted that children are the most vulnerable community in any country and the government should act beyond the rhetoric to ensure safety and welfare as a priority.
A key highlight of the event was the award ceremony for the winners of the ‘Me Unhurt – Stop Child Abuse’ art competition and the forum discussion with some of the winners on their views and expectations of a country that promotes and protects child rights.
The ‘Me Unhurt’ competition, judged by Shyamala Pinto Jayawardena (Shyamala School of Art) and Mihiri Devendra (Leap), received over 500 submissions nationwide. The winning designs by Chathuni Sandaleka and David Suarez (both 17) will grace the cover of ‘Our Children’, a forthcoming anthology of survivor narratives. Seventeen additional entrants earned high commendation for their artworks. In an interactive youth forum where the participants were asked to imagine they were President and Prime Minister of Sri Lanka, winners proposed bold reforms including Child-inclusive policymaking (e.g., youth advisory councils). Safer schools with anti-bullying protocols and Adult accountability through community monitoring. Their ideas resonated with attendees, including families and educators, underscoring the power of youth leadership.
Dr Tush Wickramanayaka, who turned adversity to advocacy and is a staunch advocate of child rights, explained that ‘Our Children’ book was a labour of love, a deep love and decades of hope. The art competition provided an opportunity for the young citizens to express their thoughts and feelings in creative masterpieces. The expressive images empower the voice of the victims and the public, highlighting the collective social responsibility to protect children. “The book is in the final stages of editing, and we hope to publish it in 2026. For now, we have created a leaflet of the artworks so that you can enjoy the visual tapestry of the young minds that tells us of the world they envisage. It is a sneak preview of the stories to follow…”, explained Dr Wickramanayaka.
For further information, media inquiries, or to get involved with the Stop Child Cruelty Trust, please contact www.stopchildcruelty.com or 077-1656867. (ZC)
Life style
Italian envoy’s indelible connection with people of Sri Lanka

Charming with an affable demeanor is the Italian Ambassador to Sri Lanka and Maldives Damiano Francovigh.
A long standing career diplomat, he is a graduate in Oriental languages and literature from the University of Venice in 1991. With a distinguished career spanning diverse diplomatic roles , he brings a wealth of experience to his role in Sri Lanka.
His innate charisma has unsurprisingly, grown quite popular in the social and diplomatic circles of Sri Lanka ever since he arrived in Sri Lanka 2023. In his current role he is dedicated to strenghening the diplomatic relationship between Italy and Sri Lanka.
His first impressions of Sri Lanka have been overwhemingly positive and his remarkable tenure is defined by unmatched activity of showcasing many socialand cultural events in Sri Lanka .Effortlessly chic and elegant at all times, he fulfills his roles with aplomb and epitomises the traits of a quintessential diplomat, with grand finesse. Since fashion is synonymous with Italian culture,Ambassador Damiano plays out the role of being a strong emblem of style. In this interview with ‘Sunday Island’ the Italian envoy shares his views on the naunces of diplomacy, his aspirations for fostering stronger ties between the two countries.
A great art aficionado, Damiano has brought many artists,musicians, chefs and designers to Sri Lanka.
Could you briefly describe your career path and the road you travelled to become Ambassador to Sri Lanka?
I joined the diplomatic service in 2002 and, as it happens for every diplomat, during the years I served both in our Headquarters in Rome and abroad. I was posted to Syria, as head of the commercial section of the Embassy, Vietnam, where I was Deputy Head of Mission, and India, where I was Consul General. After this last posting I served four years in Rome and I think that the experience I had in my previous postings in South-east Asia and in South Asia helped me a lot for being selected as Ambassador to Sri Lanka, a Country I had already visited as a tourist while I was posted in India, prior to my assignment here.
How did your journey into relations between Italy and Sri Lanka begin and how has it evolved since your arrival?
We can say that this journey started, as it happens for all Ambassadors, the day I presented my credentials to then President Ranil Wickremasinghe, in a fascinating ceremony that mixed the ancient tradition of the Country with its rich cultural heritage. Since then, I have met many persons: politicians, civil servants, businesses, artists and also common people, trying to know better this Country, its history and its culture. I also engaged with local communities and institutions, which deepened my understanding of the political, social, economic and diplomatic connections. Our daily work is to see how shared values, mutual interests, and a growing Italian presence in Sri Lanka and Sri Lankan presence in Italy can help foster stronger ties. I have learnt that Sri Lankans take pride in preserving their traditions and the nation’s unique identity while embracing modern innovation, an approach which is very similar to what happens in Italy. This combination of historical depth and cultural richness makes Sri Lanka not just an interesting place but a nation with a soul—one that captivates those who take the time to understand it.
What does being the Italian Ambassador to Sri Lanka mean to you?
Being the Italian Ambassador to Sri Lanka is both an honour and a great responsibility. Italy and Sri Lanka enjoy a long-standing and friendly relationship, built on decades of cooperation across many sectors. This partnership is enriched by the vibrant Sri Lankan community in Italy —the largest in continental Europe— and by the presence of Italian businesses in Sri Lanka, particularly in the garment, tourism, and hospitality sectors. My role is to work closely with the Sri Lankan Government and local authorities to further strengthen these ties, creating favourable conditions for individuals and companies from both countries to thrive. The fact that the well-being of so many people depends, in part, on the quality of this relationship makes my role deeply meaningful. It’s a daily reminder of the real impact diplomacy can have on people’s lives.
Design, fashion and wine-how is the Italian life style perceived in Sri Lanka?
Italian lifestyle is widely appreciated in Sri Lanka, as in many other parts of the world, for its elegance, quality, and craftsmanship. Italian fashion brands are well recognized and sought after, symbolizing a refined and timeless style. The same can be said for Italian design, which is often associated with excellence in furniture, architecture, and automotive. In recent years, Italian wine has also been gaining popularity, with an increasing interest in its rich variety and heritage. The growing number of Italian restaurants in Sri Lanka contribute to spreading the culture of Italian cuisine and lifestyle, making it accessible and enjoyable for many.
What do you love about this country and your special likings?
Sri Lanka is a country of incredible diversity, offering a fascinating blend of natural beauty, cultural richness, and warm hospitality. I have been particularly captivated by its stunning landscapes, from the beaches of the south to the tea plantations of the hills. The historical and archaeological sites, such as Anuradhapura, Sigiriya and Dambulla, are simply breathtaking. The local markets, bustling with activity, are a perfect example of energy, where traditional spices, handcrafted goods, and fresh produce showcase the richness of the land and its people’s ingenuity. On a more personal note, I have a deep appreciation for Sri Lankan seafood and I enjoy trying different local curries. The warmth of the people makes this country a truly special place to live and work.
What are the places and experiences not to be missed for those who want to travel Sri Lanka from Italy? Your favorite food and destinations in Sri Lanka?
Regarding touristic destinations to recommend, this is a very hard choice to make because I should mention so many places which I visited and liked very much, like the southern beaches, or trekking in the Pekoe Trail, or the hills, or the magnificent sacred sculptures of Dambulla, or the experience of playing golf in one of the marvelous courses present in the island. There are indeed so many things which could be listed, but if I have to select only one place, I would then mention Sigiriya, whose visit was, for me, a breathtaking and fascinating experience. Regarding food, I have a special preference for sea food and Sri Lanka is blessed with a great production of wonderful prawns, crabs, lobster and other delicacies of this kind, which I love cooked in any style.
How do you boost cultural co-operation and heritage between the two countries? What are some recent initiatives from the Italian Embassy?
The Embassy organizes a number of initiatives to make Italian culture and lifestyle better known and visible in Si Lanka. I am also very glad that we have recently launched two new social channels, where the Embassy communicates the organization of events or main facts of our bilateral relations that can be of general interest (https://www.facebook.com/ItalyinSriLanka/ , https://www.instagram.com/italyinsrilanka/). The focus of our initiatives is on many different sectors, spanning from fashion and design, to food, culture, science, sports and others: I am glad here to mention the celebration of the worldwide week of Italian cuisine in November, when we invited, with the collaboration of some of the most important hotels in Colombo, five chefs who have presented to the local public Italian delicacies for the entire week, the concert we have organized in Galle in occasion of our national day in June, when we presented the latest creation of the Italian author Nicolò Faraci. And we will have more during 2025, with a concert by a renown Italian violinist in September and a contemporary art performance before the end of the year.
Can you discuss some of the challenges you encountered coming from a country where everything is different, food, language, social ethos, and temperature?
When reaching a new Country diplomats always face challenges, which involve not only our self but all of our family. As a matter of fact, while we maintain a continuity in our work (our procedures and business environment remain always the same in all Italian Embassies worldwide), for our family members the horizon changes totally: new house, new friends, new school for the children, new climate and environment. Moving to Sri Lanka has brought us to an environment that was not unknown since, as I said, I was posted previously in South Asia. Language and food weren’t such a big challenge since English is widely spoken in the region while we started to know and appreciate in our previous posting the use of spices and cooking style typical of the area. Concerning food, I have also to confess that we cook daily original Italian cuisine in my residence, not to miss too much the original flavors of Italy.
Finally, what impression has Sri Lanka left on you? And what message would you like to share with its people?
After almost two years in Sri Lanka, allow me to say that, beyond its economic and cultural strengths, Sri Lanka stands out for its resilience. The country has faced so many challenges, from civil war to economic hardships, yet its people have remained strong, adapting to challenges with determination and optimism. I think that the Country, while completing the journey to come out of the economic crisis, is discovering its great potential, which is still untapped: it’s an island state in a critical junction of the Indo-Pacific area, an area which has been the driver of global growth in the last 20 years; is a country that, since the end of the colonial period, has always enjoyed a democratic political system, a condition which has been strengthened by the results of the very peaceful elections and transition of power carried out in 2024; is a Country rich of wonderful tourist destinations, with a tropical climate allowing to welcome tourist 12 months a year. These are all conditions indicating that Sri Lanka should not implement inward looking policies but should instead continue in the path that it has recently started, strengthening investments in tourism and infrastructures and opening up the economy, and its manufacturing sector, to foreign investments and trade. This will increase the touristic presence in the island and will link up more strictly local industries to global value chains which will lead to an increase of business opportunities, exports and growth.
Life style
Kingsbury, appoints hospitality veteran Nandana Wirasinha as GM

The Kingsbury has appointed Nandana Wirasinha as its new General Manager. This pivotal appointment heralds an exciting chapter in the hotel’s journey as it continues to redefine excellence and innovation in Sri Lanka’s luxury hospitality landscape.
Wirasinha brings with him nearly three decades of international hospitality experience, having held senior leadership roles with some of the world’s most esteemed hotel brands. His distinguished career spans all facets of hotel management, including operations, revenue strategy, guest engagement, culinary excellence and operational efficiency. Of particular note are his accomplishments at Jumeirah Hotels & Resorts in Dubai and Abu Dhabi, where he played a key role in delivering benchmark-setting service and guest satisfaction.
Renowned for his ability to build high-performing teams and drive sustained revenue growth, Wirasinha has a proven track record of elevating service standards across the board. During his tenure in the UAE, he led multiple award-winning restaurants in Abu Dhabi, four of which received the coveted Triple Black Hat status in the prestigious ‘What’s On Abu Dhabi Black Hat Guide’—widely considered the region’s equivalent of the Michelin Guide. His leadership has consistently translated into enhanced guest satisfaction, operational excellence, and outstanding business performance.
A committed lifelong learner, Wirasinha is an alumnus of Cornell University with a Certificate in Hotel Real Estate Investment and Asset Management. He also holds an Associate of Arts Degree in Tourism and Hospitality from The Emirates Academy, has completed the Cornell CXO Leadership Programme, and is currently pursuing a Master’s in Business Management at the Postgraduate Institute of Management, Sri Lanka.
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