Decoding the Shifa score, a simple index that will help you decide which foods to eat more

Let’s take three examples

Apple

100 grams of apple – 52 calories
GI – 36
Protein – 0.3 grams
Fibre – 2.4 grams

693 score, which puts it in the green category

Pongal

100 grams of pongal – 250 calories
GI – 60
Protein – 5 grams
Fibre – 2 grams

2143 score, which puts it in the yellow category

Jalebi

100 grams of jalebi has 350 calories
GI – 80
Protein – 2 grams
Fibre – 0.2 grams

12727 score, which puts it in the red category

According to Ashok, this index also helps you maintain a healthy relationship with food. “The idea is not to break your head over which food is a poison or which is a superfood, but the general idea is to eat as much of the green stuff as possible, be conservative with the yellow stuff, and eat the red stuff only occasionally,” explained Ashok.

Sweets should be consumed only occasionally (Photo: Getty Images/Thinkstock)

Taking a cue, we consulted other nutrition experts.

Kanikka Malhotra, consultant dietician and certified diabetes educator, said that tools like the SHIFA score can be invaluable when navigating the world of healthy eating. “Although it’s not a widely recognised term in scientific literature, the concept aligns with broader efforts to simplify complex nutritional information. These systems help us make informed choices by highlighting nutrient-dense foods like fruits, vegetables, and whole grains while discouraging processed or unhealthy options,” said Malhotra.

Using such a framework can improve our overall dietary quality, reduce the risk of chronic diseases, and make meal planning easier, she added.

However, it’s essential to ensure that any scoring system is grounded in solid scientific evidence, respects cultural dietary preferences, and doesn’t oversimplify the complexity of food choices, asserted Malhotra. “With the right approach, these tools can empower us to build healthier habits that feel sustainable and enjoyable,” Malhotra told indianexpress.com.

Dr Birali Swetha, chief dietician, Gleneagles Aware Hospital, LB Nagar, Hyderabad, concurred that eating anything in moderation is okay. “This promotes a sustainable, non-restrictive diet, which benefits long-term adherence. Studies show that overly restrictive diets often lead to binge eating or nutritional deficiencies. Moderation allows for balanced nutrition while preventing food-related guilt,” said Dr Birali.

Prioritising protein and fibre-rich foods is a “scientifically backed strategy for weight management and metabolic health”. “Protein preserves muscle mass, enhances satiety, and boosts metabolism, while fibre regulates digestion, blood sugar levels, and gut health,” said Dr Birali.

By prioritising these macronutrients, individuals naturally consume fewer processed carbs and unhealthy fats, reducing the risk of obesity, type 2 diabetes, and metabolic disorders.

High-protein and high-fibre meals increase fullness and slow digestion, preventing blood sugar spikes and reducing cravings.

“However, for individuals with diabetes or insulin resistance, high-GI foods should still be moderated carefully,” said Dr Birali.

“Personalisation is key. People with specific medical conditions (e.g., diabetes, kidney disease) may need tailored modifications. Hydration, micronutrient intake, and physical activity should complement this framework for optimal health,” said Dr Birali.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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