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Opting For Healthy Noodles: A Comprehensive Guide

Key Highlights:

Introduction

Hello there! Craving a yummy bowl of noodles? Afraid of what it may mean for your health? Fear not! This blog is all about healthy noodles.

There’s a rising trend. For pasta and noodles, people are seeking healthier picks. Whole wheat, beans, and veggies – these form the healthful choices.

Did you know?

Exploring Various Types of Healthy Noodles

A wide range of healthy noodles exists. Each type has special benefits. Let’s get a closer look at their values and gains.

1. Whole-Wheat Pasta

Whole-wheat pasta is a top pick for nutritious noodles. Let’s check out its nutrients and its gains.

Whole-wheat pasta is a nutrient-rich option. It’s packed with fibre, vitamin B, and minerals like magnesium, iron, and zinc. It’s a great source of slow-release energy.

Eating whole-wheat pasta can help manage blood sugar levels, lower cholesterol, and tackle constipation. Its high fibre content aids heart health and weight control.

2. Chickpea Pasta

Chickpea pasta is a tasty and healthy choice.

Chickpea pasta is high in protein and fibre, but low in fat and carbs. It’s great for weight management, blood sugar control or heart health.

It’s easy to digest and gluten-free. It’s a suitable choice for those with dietary concerns. Chickpeas are also liked for helping heart health, blood sugar balance, and digestion.

3. Veggie Noodles

Veggie options like zucchini and spaghetti squash make noodles exciting.

Low in calories yet rich in vitamins, minerals, and fibre; veggie noodles add balance to your diet.

Switching to veggie noodles can support weight loss. They promote a feeling of fullness. They aid digestion and boost overall health.

In my opinion, Shirataki noodles may aid in weight loss. Researchers believe that these noodles are extremely low in calories and carbohydrates and due to their rich fibre content, they may keep you full for a longer duration, making it a potential diet food during a weight loss journey.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Dive into the World of Shirataki Noodles

The word “Shirataki”, also called Miracle noodles, joins the list of healthy noodles ideas you can enjoy without guilt.

Understanding Shirataki Noodles

These noodles come from Japan. They’re clear, jelly-like strands, made from konjac yam. They’re almost zero-calorie and zero-carb. They’re loved by keto, low-carb, or gluten-free fans.

1. High in Viscous Fiber

Glucomannan is the fibre found in these noodles. It has awesome health effects. It gels when it soaks up water. This can keep you full and happy after you eat.

2. Helps Support Weight Loss

Frequent intake of glucomannan may help in your weight loss journey. It mainly lowers hunger and calorie intake.

3. May Help Reduce Blood Sugar

Studies show that glucomannan can help cut blood sugar levels. It helps people with diabetes and insulin resistance. It slows the stomach’s emptying. This leads to a slower rise in blood sugar levels after meals.

4. May Lower Cholesterol

Many suggest that glucomannan can help cut cholesterol in the body. It raises the amount of cholesterol pushed out through stools. This means less gets into your blood.

Shirataki noodles are long, white noodles made from a starch called glucomannan. They are a part of Japanese cuisine and recently gaining popularity worldwide due to their health benefits. Researchers have found that glucomannan fibre in the noodles may aid in lowering cholesterol by encouraging the liver to generate bile that metabolizes cholesterol. This by-product is then removed through bowel movements.

Dr. Rajeev Singh, BAMS

Potential Side Effects & How To Counter Them

Possible Side Effects

Consuming Shirataki noodles can lead to digestive problems. Loose stools, bloating, and gas are examples.

How To Reduce Side Effects

To avoid side effects, add these to your diet bit by bit. Always drink lots of water when eating foods rich in glucomannan, like these noodles.

How to Cook Shirataki Noodles

Basic Cooking Methods

Start by rinsing noodles in clean water. Then boil them. After that, dry them in a pan-fry method.

Shirataki Macaroni and Cheese Recipe

Try the simple yet mouth-watering Shirataki Macaroni and Cheese. Mix cooked Shirataki noodles with a combo of melted cheddar cheese and butter.

Also Read: Is Orzo Healthy? Your Guide to Understanding Its Nutritional Value

Conclusion

Next time you hear “noodles,” no need to feel guilty. There’s a wealth of healthy options for you to pick from. You can please your cravings while caring for your body.

From wholewheat to chickpea, lentils, soba, and even vegetable noodles; you’re spoilt for choice. Choose your favourite, make a tasty dish, and relish the taste of health in every bite!

Frequently Asked Questions (FAQs)

What type of noodles are the healthiest?

You can pick from several types of healthy noodles, such as whole wheat, chickpea, veggie, and red lentil noodles. This depends on your underlying health issues, always consult a doctor before anything new if you suffer from any chronic illness.

Is Healthy Noodle really healthy?

Yes, Healthy Noodles are essentially low in carbohydrates, making them a great option for people looking to lose weight or cut down on carbs, always consult a doctor before anything new if you suffer from any chronic illness.

Are egg noodles healthier?

Egg noodles are high in protein and can be beneficial if you are aiming to incorporate more proteins into your diet.

What pasta is best for you?

Depending on your dietary requirements, the best pasta for you may vary. For instance, if you are seeking a protein-rich diet, chickpea pasta would be an ideal choice.

References:

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  2. National Center for Biotechnology Information (NCBI). Konjac Glucomannan: An Emerging Specialty Medical Food to Aid in the Treatment of Type 2 Diabetes Mellitus – PMC [Internet]. [cited 2023 Jul 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9858196
  3. National Center for Biotechnology Information (NCBI). Effects of Glucomannan Supplementation on Type II Diabetes Mellitus in Humans: A Meta-Analysis – PMC [Internet]. [cited 2023 Jul 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9919128
  4. National Center for Biotechnology Information (NCBI). Long-term effects of Garcinia cambogia/Glucomannan on weight loss in people with obesity, PLIN4, FTO and Trp64Arg polymorphisms – PMC [Internet]. [cited 2023 Jul 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5781311
  5. National Center for Biotechnology Information (NCBI). Role of dietary fiber and short-chain fatty acids in the colon [Internet]. [cited 2023 Jul 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/12570825
  6. National Center for Biotechnology Information (NCBI). Degradation of konjac glucomannan by enzymes in human feces and formation of short-chain fatty acids by intestinal anaerobic bacteria [Internet]. [cited 2023 Jul 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/9742462
  7. National Center for Biotechnology Information (NCBI). The role of short-chain fatty acids in the interplay between diet, gut microbiota, and host energy metabolism [Internet]. [cited 2023 Jul 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/23821742
  8. National Center for Biotechnology Information (NCBI). Evaluation of the relative available energy of several dietary fiber preparations using breath hydrogen evolution in healthy humans [Internet]. [cited 2023 Jul 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/25297613
  9. National Center for Biotechnology Information (NCBI). Gastrointestinal Transit Time, Glucose Homeostasis and Metabolic Health: Modulation by Dietary Fibers – PMC [Internet]. [cited 2023 Jul 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872693
  10. PubMed. The effects of gelled konjac glucomannan fibre on appetite and energy intake in healthy individuals: a randomised cross-over trial [Internet]. [cited 2023 Jul 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/29202887
  11. PubMed. <em>In vitro</em> gastric emptying characteristics of konjac glucomannan with different viscosity and its effects on appetite regulation [Internet]. [cited 2023 Jul 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/32869813
  12. National Center for Biotechnology Information (NCBI). The role of short-chain fatty acids in the interplay between gut microbiota and diet in cardio-metabolic health – PMC [Internet]. [cited 2023 Jul 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8007165
  13. National Center for Biotechnology Information (NCBI). Immediate and long-term effects of glucomannan on total ghrelin and leptin in type 2 diabetes mellitus [Internet]. [cited 2023 Jul 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/19108925
  14. PubMed. No Effect of Glucomannan on Body Weight Reduction in Children and Adolescents with Overweight and Obesity: A Randomized Controlled Trial [Internet]. [cited 2023 Jul 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/31036412
  15. PubMed. The effect of Glucomannan on fasting and postprandial blood glucose in adults: a systematic review and meta-analysis of randomized controlled trials [Internet]. [cited 2023 Jul 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/35673426
  16. PubMed. Active Consumption of Konjac and Konjac Products Improves Blood Glucose Control in Patients with Type 2 Diabetes Mellitus [Internet]. [cited 2023 Jul 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/34843410
  17. PubMed. Glucomannan Inhibits Rice Gruel-Induced Increases in Plasma Glucose and Insulin Levels [Internet]. [cited 2023 Jul 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/32659777
  18. PubMed. Effects of Glucomannan Supplementation on Type II Diabetes Mellitus in Humans: A Meta-Analysis [Internet]. [cited 2023 Jul 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/36771306
  19. PubMed. A systematic review and meta-analysis of randomized controlled trials of the effect of konjac glucomannan, a viscous soluble fiber, on LDL cholesterol and the new lipid targets non-HDL cholesterol and apolipoprotein B [Internet]. [cited 2023 Jul 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/28356275
  20. National Center for Biotechnology Information (NCBI). Effect of the dietary fiber glucomannan on chronic constipation in neurologically impaired children [Internet]. [cited 2023 Jul 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/10636972
  21. National Center for Biotechnology Information (NCBI). [Use of glucomannan dietary fiber in changes in intestinal habit] [Internet]. [cited 2023 Jul 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/8566676
  22. National Center for Biotechnology Information (NCBI). Fiber (glucomannan) is beneficial in the treatment of childhood constipation [Internet]. [cited 2023 Jul 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/14993586
  23. National Center for Biotechnology Information (NCBI). Supplementation of konjac glucomannan into a low-fiber Chinese diet promoted bowel movement and improved colonic ecology in constipated adults: a placebo-controlled, diet-controlled trial [Internet]. [cited 2023 Jul 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/18460488
  24. National Center for Biotechnology Information (NCBI). Konjac acts as a natural laxative by increasing stool bulk and improving colonic ecology in healthy adults [Internet]. [cited 2023 Jul 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/17027233
  25. PubMed. Effect of glucomannan on functional constipation in children: a systematic review and meta-analysis of randomised controlled trials [Internet]. [cited 2023 Jul 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/28429913
  26. PubMed. The effect of glucomannan on pregnancy constipation [Internet]. [cited 2023 Jul 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/30598931
  27. National Center for Biotechnology Information (NCBI). Re‐evaluation of konjac gum (E 425 i) and konjac glucomannan (E 425 ii) as food additives [Internet]. [cited 2023 Jul 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7009929
  28. PubMed. Konjac flour noodles associated with gastric outlet obstruction [Internet]. [cited 2023 Jul 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/29327417
  29. PubMed. Effect of dietary fiber, glucomannan, on absorption of sulfonylurea in man [Internet]. [cited 2023 Jul 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/6299917

Disclaimer: The information provided here is for  educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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13 Best Dry Fruits That Can Speed Up Your Weight Loss

In recent times, more and more people are becoming health conscious and willing to choose a healthier diet. Maintaining a healthy body weight is not only about looking good but also staying fit. Being overweight and obese can lead to multiple health problems such as cardiovascular diseases, Type 2 diabetes, diseases related to inflammation, kidney problems, liver problems and so on. Furthermore, the overweight issue can also hamper your confidence and lead to low self-esteem, depression and anxiety. While many people set regular goals to lose weight but sadly very few of them follow religiously. This is often because it can be very difficult to shed the extra kilos, especially when your body has a low metabolism. Some people also find it challenging as they cannot give up the habit of snacking. With this in mind, it is crucial to replace your snacks with dry fruits to aid with your weight loss!

Did You Know?

Why Dry Fruits?

Now, you might be wondering why you should eat dry fruits instead of your regular snacks. Dry fruits are filled with healthy nutrients and many of them are considered superfoods due to their high nutritional value. Thus, when you choose to eat them instead of regular snacks, you ensure that you do not increase your intake of unhealthy fats and carbohydrates that promote weight gain.

Moreover, dry fruits can also help people who have low metabolisms. This is because certain kinds of dry fruits can boost your metabolism, which is very helpful for losing weight.

Based on my experience, I have onserved that incorporating dried fruits into your diet can be beneficial for your overall health. Dried fruits are a great source of dietary fiber, containing approximately 3.7 to 9.8 grams per 100 grams. By consuming around 20 to 30 grams of dried fruits per day, you can fulfill about 10 to 16% of your recommended daily fiber intake, which is around 14 grams.

Dr. Siddharth Gupta, MD

What are the Best Dry Fruits for Weight Loss?

The following dry fruits can help you the most during your weight loss journey:

1. Almonds:

Almonds have very low amounts of calories. A 100 grams of almonds contains only 576 kcals. Eating small amounts of almonds on a daily basis can provide your body with high levels of nutrients that are beneficial for overall health. These nutrients are proteins, mono-saturated fats and antioxidants. Furthermore, almonds also improve your health by lowering bad cholesterol, which tends to be high in people who are obese or overweight.

2. Pistachios:

People who like to snack frequently can benefit the most from eating pistachios. This is mainly because they have very high amounts of fibre, which helps your body feel full for longer periods of time. Additionally, fibre is good for digestion as it aids with bowel movement.

3. Cashews:

Cashews are delicious nuts that are quite popular in India. They provide your body with close to 73% of the recommended daily dose of magnesium. This is actually very beneficial for weight loss because magnesium helps your body regulate the fat and carbohydrate metabolism in the body.

4. Dates:

Dates are rich in flavour and very good for weight loss. This is because they have high fibre content, which will help to suppress your mid-day hunger pangs by making you feel full. As a result, you will be less prone to snacking between your meals. Dates are also beneficial as they provide your body with Vitamin B5. This vitamin is known for boosting your stamina, which means that you can exercise for a longer period, and work towards getting your ideal weight!

In my experience, I have observed that the digestion process can actually enhance the health benefits of dried fruits. For example, when dried fruits like apricots, figs, and raisins are consumed, their antioxidant activities increase after undergoing gastric digestion. This means that the dried fruits can provide even more antioxidant protection for our cells, shielding our bosy from the damage caused by harmful free radicals and promoting overall health.

Dr. Rajeev Singh, BAMS

5. Walnuts:

Walnuts are a unique type of dry fruit as they contain a high amount of good fats such as omega 3 fatty acids and alpha-linolenic acid (ALA). These fatty acids help to reduce body fat and are also good for cardiovascular health. This can be a great addition to the diet as many people who are overweight are already at risk for cardiovascular problems and this can be a great way to try and prevent them.

6. Brazil Nuts:

Brazil nuts have many properties that aid weight loss. They contain an essential amino acid known as L-arginine, which is very good for burning fat. It increases body metabolism and thus, prevents the accumulation of unhealthy fat. Brazil nuts have high amounts of certain minerals such as selenium, thiamine, phosphorus and magnesium which are all very good for the body to lose weight.

7. Hazelnuts:

Hazelnuts have high fibre content as well as healthy fats, and both are very good for helping with weight loss. Like all the other high-fibre dry fruits in this article, Hazelnuts will also help you by making you feel full for hours after you eat them. Controlling your snacking can often be a great first step in losing weight!

8. Apricots:

Apricots can stop you to feel hungry till at least 5 hours after you eat them. Additionally, they provide your body with magnesium, which regulates fat metabolism. Apricots have a slightly sweet taste and you can add them to certain desserts while cooking.

9. Raisins:

If you are following a low-salt diet, then it can be difficult to find a snack that has both, low salt and weight loss properties. However, raisins offer both benefits! These dry fruits have high amounts of iodine. In 100 grams of raisins, you will find only 0.5 grams of fat and 299 kcal, making this a great snack for people who are trying to lose weight.

10. Prunes:

Prunes are also commonly called dried plums. They have dietary fibre content, which promotes peristaltic movements in the intestines. As a result, waste and toxins get released from your body quite quickly and this can help you in losing weight. Additionally, 100 grams of prunes contains only 240 kcal, making this a good snack for people who need to control their daily calorie intake.

11. Black Currant:

Black currant makes for a great pre-workout snack. It is easy to include in your diet and a versatile dry fruit like raisins. The best part is it aids in weight loss. The dietary fibre and low sugar content make them desirable, especially for kids. These dried fruits are high in nutrition and taste. It also helps with several health issues like obesity, heart health, etc due to its antioxidant properties.

12. Figs:

Dried figs are abundant in dietary fibres that aid the digestive system to function optimally. Figs also contain a digestive enzyme known as ficin. This enzyme helps you lose weight as it combines with other enzymes in the digestive tract. Consumption of figs also reduces your craving for sugar and helps you maintain a healthy diet. 

13. Goji Berries:

These tiny red berries are packed with nutrients and antioxidants. Goji berries have high fibre content and help increase the metabolism of your body. Drinking goji berry juice can boost metabolism and aid your weight loss journey. 

Over the years, I have observed that besides aiding in weight loss, dried fruits may also have a positive impact on reducing the risk of cardiovascular disease (CVD). While the consumption of dried fruits alone may not be significantly associated with cardiovascular mortality, when combined with fresh fruit intake, it has been found to lower the risk of CVD mortality. Therefore, incorporating a variety of dried and fresh fruits into your diet can help promote heart health and reduce the risk of cardiovascular issues.

Dr. Smita barode, BAMS

Also Read: Does Almond Milk Go Bad? Your Guide to Safe Consumption

How To Add Dry Fruits and Nuts To Your Diet

Also Read: Anjeer (Dried Fig): Uses, Benefits & Side Effects

Different Ways to Consume Nuts on a Daily Basis:

If you do not want to eat a bowl of raw nuts, you can consume them in other ways that are equally beneficial for you. For example:

Keep these in mind when you consume dry fruits for weight loss

  1. Always consume dry fruits in moderation. They are packed with nutrients and a regulated amount of consumption in a day is enough for your health. Overconsumption can be harmful as these dry fruits are very calorie-rich. 
  1. Always consume dry fruits without any additives. Consuming sugar-coated dry fruits or salted dry fruits are not as beneficial as consuming natural dry fruit. 
  1. When you purchase dry fruits, check the labels to see whether it has any additives or not. Sometimes they are mixed with sugars, spices, etc.  

Other Helpful Tips

If you plan on adding dry fruits to your diet, here are a few other helpful tricks to speed up your weight loss:

10 Tips To Lose Weight
1. Don’t skip breakfast – If you miss the first meal of the day, you will be short on nutrients and end up snacking all day long.5. Hydrate – Drink enough water daily to keep your body in balance. Being thirsty can sometimes confuse us into eating food unnecessarily
2. Eat at regular times – When your body is accustomed to regular mealtimes, you will have a stable metabolism. It also helps to avoid snacking.6. Check the label – Most food labels will give you an idea of the calorie and fat content, check these labels to make sure the food you buy fits into your diet
3. Fruits and Veggies – Fruits and vegetables are high in fibre and low in calories and fat making them a perfect combo for weight loss.7. Smaller plate – A smaller plate will trick you into eating smaller portions. Also eating slower will convince your brain that you are full even with less food
4. Exercise – A great diet will only help so much. You need some form of regular physical activity to speed up the weight loss process8. Reduce or stop alcohol – Alcohol can contribute to weight gain heavily, not to mention that it is linked to several other health issues

Conclusion:

Your health depends a lot on your weight as it can impact various body functions. Therefore, monitoring the same diligently can help you improve the way you look and feel. Ultimately, this can have many positive impacts on your life such as improved confidence and self-esteem, better social skills, more motivation and positive thoughts. Even if it may seem very difficult right now, you should know that if you take simple steps like introducing dry foods in your diet, you can lose your unwanted weight easily!

We offer a wide range of herbal and ayurvedic supplements for weight loss which can help you in your weight loss journey! Your physician can guide you regarding these supplements that you can take according to your health conditions. Download our app today and order from our extensive collection. Remember, each journey begins with a single step, so take your step today and lose your weight!

Also Read: Foods that Boost Metabolism: A Research-Based Guide to Supercharging Your Body

FAQs

Will dry fruits reduce belly fat?

Dry fruits are healthy snacks to eat on the go. Apricot, prunes and figs are good to reduce belly fat and so are raisins.

Why should I eat soaked dry fruits?

Soaking dry fruits helps in replenishing moisture and fortifying other nutrients present in them and seeds. It also ensures better digestion and enhances the flavour. Consuming soaked dry fruits regularly on an empty stomach in the morning can help you avoid many diseases. 

How many almonds should be taken daily?

It is recommended that having 6-8 almonds each day is safe. Soaked almonds are beneficial, and it is best to consume them in the morning. However, you must avoid having fried and salted almonds.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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0

Top 10 Anti-Inflammatory Foods You Can Eat

Diabetes, arthritis, high blood pressure, and asthma are all lifestyle diseases whose underlying cause is inflammation. Research has shown that an anti-inflammatory diet can reduce your dependency on medicines to fight these diseases. Your fridge and the local farmers market are your best friends when it comes to fighting inflammation. Employ these anti-inflammatory foods for relief.

What are Anti-Inflammatory foods?

There are ingredients in some foods that may trigger or worsen inflammation. Processed or sugary foods may do this, whereas fresh, whole foods are less likely to do this.  

Anti-inflammatory diets emphasize the consumption of fresh fruit and vegetables. Fruits and vegetables are rich sources of antioxidants.  

In an anti-inflammatory diet, fruits and vegetables, foods containing omega-3 fatty acids, whole grains, protein, and healthy fats are commonly consumed. It limits or discourages the consumption of processed foods, red meats, and alcohol. Anti-inflammatory diets are not specifically regimens, but rather a way of eating.

  1. Leafy greens

Rich in protein, vital vitamins and minerals, leafy greens also are storehouses of antioxidants that fight inflammation like nothing else. Make these a part of your regular diet as juices, smoothies, and meals for maximum benefits.

  1. Tomatoes

Just like the leafy greens, tomatoes top the list of foods that fight inflammation. Versatile as an ingredient they can be made part of salads, in dips, salsas or just eaten raw.

  1. Fatty fish

Fishes like mackerel, salmon, sardines, and tuna are rich sources of beneficial fatty acids and omega-3, both of which are powerful anti-inflammatory ingredients. Incorporating them in the diet shows an almost instant reduction in inflammation.

Read More: 11 Best Sources fo Omega 3 Fatty Acids

  1. Nuts

Nuts are your go-to option for protein and omega-3s in the healthiest form. Have them by not more than a handful as they are also rich in fats. Almonds and walnuts are your healthiest nuts to snack on them.

  1. Fruits

Nothing spells anti-inflammatory as fresh fruits. Strawberries, sweet lime, grapefruit, blueberries, oranges, and pineapple top the list in this regard. They add the all-important anti-oxidants to the body and are especially rich in ‘Quercetin’ that is strong and fights even cancer.

  1. Olive Oil and Coconut Oil

The virgin varieties of coconut and olive oil have the maximum amounts of anti-oxidants. They are great for combating inflammation. These oils fight free radicals that are responsible for causing arthritis, osteoporosis, and cancer.

  1. Beetroots

The darker the vegetable, higher will be the quantity of inflammation-fighting properties. Beetroots are one of the most potent foods in this regard. These repair damage to cells. Incorporate into your diet as part of salads, juices, cooked vegetable or as dips.

  1. Oats

The wonder-cereal which has the highest amount of protein content, Oats are ninjas when it comes to fighting inflammation. They are mainly beneficial for diabetics and reduce belly fat apart from fighting inflammation.

From what I have seen, moderate amounts of coffee may have anti-inflammatory effects. Certain components in coffee seem to help reduce inflammation in the body, which could be beneficial for overall health.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Read More: 13 Health Benefits of Oatmeal

  1. Green Tea

Almost the modern ‘elixir of life,’ green tea is the brahmastra in health foods. Reduces belly fat, fights cancer, lowers weight, and tackles inflammation, green tea is your humble drink that is a powerhouse of anti-oxidants. However, do not have more than three cups a day.

Based on my observations, I’ve noticed that dark chocolate with at least 70% or higher content of cocoa appears to have anti-inflammatory properties. Including moderate amounts of such dark chocolate in your diet could potentially be beneficial for your health.

Dr. Rajeev Singh, BAMS
  1. Ginger

This root vegetable is choc-o-block full of anti-oxidants. Apart from these, it fights all kinds of diseases. Anti-bacterial and anti-inflammatory, it is great for indigestion and joint swellings. It is best had as ginger tea which can be made by seeping some in hot water. Fresh ginger does the maximum benefit so, make it a part of your chutneys and dips. You could even add its juice to your glass of lemonade.

To sum up, the anti-inflammatory diet may reduce inflammation and improve the symptoms of some common health conditions, including rheumatoid arthritis.

  There are ingredients in some foods that may trigger or worsen inflammation. Processed or sugary foods may do this, whereas fresh, whole foods are less likely to do this.

Anti-inflammatory diets emphasize the consumption of fresh fruit and vegetables. In an anti-inflammatory diet, fruits and vegetables, foods containing omega-3 fatty acids, whole grains, protein, and healthy fats are commonly consumed. Fruits and vegetables are rich sources of antioxidants.   It limits or discourages the consumption of processed foods, red meats, and alcohol. Anti-inflammatory diets are not specifically regimens, but rather a way of eating.

Also Read: Fast and Effective Ways to Reduce Inflammation in the Body

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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What Is The Best Food For A Lean Body? Find Out Now!

Eating healthy is a crucial component of fitness. While we most often end up prioritising exercising and going to the gym, the nutrition bit goes for a toss. Whether you are aiming for a shredded look or you are planning to bulk up, physical activity and diet go hand-in-hand in order to accomplish your goals faster.

With age, maintaining a healthy and fit body becomes extremely challenging. It is tougher still to maintain a lean body that has the perfect composition of fat mass and lean body mass. This is because as we reach our forties and fifties, we tend to lose out on precious muscle mass and gain fat mass instead. To prevent this, one needs to think about what foods to eat for a lean body because the type of food you eat determines fat accumulation in the body.

Read on this article to know more about what constitutes a lean body and how to get one with the help of a nutritious diet.

What is Meant by a Lean Body?

Having too much body fat not only increases the risk of cholesterol but also makes you highly vulnerable to heart diseases and diabetes. That is why having a lean body is ideal for a healthier life. So what is a lean body?

A lean body comprises organs, skin, bones, tendons, ligaments, muscle and water minus body fat. Basically, it includes the weight of everything that cannot be shed such as bones or organs. Often, terms such as lean body mass and muscle mass are used interchangeably. As you age, a lean body should be a more desirable fitness goal for the health-conscious and here are a few reasons why:

  1. It prevents obesity
  2. Protects you against insulin resistance
  3. Keeps your bones healthy and strong by minimising pressure
  4. Puts less pressure on your joints thereby, reducing the chances of developing arthritis and osteoarthritis
  5. Keeps your heart healthy

In addition to regular workouts, let us delve into what is the best food for a lean body.

I often advised my patients to start including karela juice in their weight loss. Karela (bitter gourd) is a rich source of many nutrients. It is also believe containing low calories and high fibre. These nutrients might help in reducing weight loss and maintaining a lean body.

Dr. Rajeev Singh, BAMS

Best Foods to Eat for a Lean Body

The secret mantra to building lean muscle is to consume protein low in fat content. However, the trick is to strike the right balance with carbohydrate and fat-rich foods for your daily source of energy to carry physically exerting activities (aside from your strenuous workout sessions). Here are a few foods that fitness enthusiasts (vegetarians and vegans) swear by to build lean muscle:

1. Eggs

Eggs are a wonderful source of riboflavin, folic acid and vitamin A, E, K, B12. Eggs boost your body’s ability to synthesise proteins, especially after an intense workout routine. Consuming hard-boiled eggs aid in muscle recovery due to their amino acid content. Contrary to mass perception, the egg yolk is not laden with fat; it only contains about 5 grams of fat which is referred to as a source of good or healthy fat.

2. Cottage Cheese 

Cottage Cheese, locally known as Paneer in India, is a beloved protein source that features widely in an array of breakfast, lunch and dinner dishes. About a cup of cottage cheese (preferably low-fat) has the potential to provide your body with 28 grams of protein intake. Cottage cheese is packed with nutrients such as leucine, an amino acid necessary for fitness enthusiasts and athletes to build muscle and riboflavin, a type of vitamin B-12. Riboflavin is water-soluble and helps to convert proteins, fats and carbohydrates into energy. Men require about 1.3 milligrams of this vital vitamin, while women require about 1.1 milligrams daily. Additionally, cottage cheese is a rich source of phosphorus and calcium which contributes to strong and healthy bones, very important for people looking to commit to a life of fitness. This makes cottage cheese one of the best foods to eat for a lean body. 

3. Greek Yogurt

Greek yogurt is another ideal food for a lean body. Not only rich in protein, but it also contains a beneficial balance of casein protein (which is slow digesting) and whey protein (which is fast-digesting). This combination fastens the development of lean mass. Greek yogurt with fruits, honey or oatmeal is a great breakfast option. If you are into snacking from time to time, you can also satisfy your hunger with a bowl of Greek yogurt, which is a much better option as a food for a lean body than traditional yogurt. This is due to the higher protein content.

4. Soya

While soya has all this time been considered as a substitute for milk-based or meat-based dishes for vegetarians and vegans, it doesn’t really have to be that way. Non-vegetarians too can add soya beans to their daily diet if they are looking to achieve a ripped look. Although a plant-based protein, soya contains all types of amino acids making it a ‘complete protein’ source and one of the best foods to eat for a lean body.

It is a great source of iron, phosphorus, vitamin k, omega-3 fats and monounsaturated fats. For the health-conscious, there are different ways you can consume soy-based products:

5. Peanuts

Nut lovers will be elated to know that peanuts can contribute greatly to your body-building dreams. A versatile and much more cost-effective option, as opposed to other nut variants in the market such as almonds, walnuts and cashews, peanuts, can double-up as a great snack and meal option. Roasted, unsalted nuts can be had an hour before your workout or after as a post-workout snack. You can even consume a peanut butter sandwich for your lunch or dinner. A peanut butter and banana protein smoothie work great as a delicious breakfast, lunch or dinner option. In terms of nutrition, half a cup of peanuts contains 17 grams of protein and about 16 grams of carbohydrates. Peanuts are high in the amino acid leucine (more than any other plant-based product) and packed with fibre, thereby, curbing unnecessary binging tendencies. 

Based on my experiences, tofu is a good source of plant-based protein, iron, and other nutrients. Additionally, it is also low in calories and fat. Therefore, it might be useful in attaining and maintaining a lean body.

Dr. Siddharth Gupta, MD

6. Roasted chana and roasted gram flour (Sattu)

Perfect snacking option, easily available and easy to carry. Munch on some roasted chana to manage your hunger pangs. Sattu drink (without added sugar) can be a refreshing beverage with good protein content. Squeeze some lemon, add your favourite seasonings and relish.

7. Pulses

Include a variety of pulses (soak well before cooking) in your diet. They offer multiple nutrients and protein content for building a healthy body.  

8. Protein Powders

Many of us struggle to include protein sources daily into our diet due to lack of time, lack of energy to cook new meals after a long day at work and erratic work schedules which might not make it possible to have your daily meals in the way you would prefer to have it. In such situations, supplements in the form of protein powders can be a lifesaver. There are many dairy or plant-sourced protein powders available in the market such as casein and whey which are organic and healthy. For people who are non-vegetarians can also find something to their liking.

9. Quinoa

Quinoa is rather a disputed protein source because there are either haters or lovers. However, incorporating quinoa can be beneficial to your health in many ways as a cup of cooked quinoa not only contains 8 grams of protein and 40 grams of carbohydrates but also contains a good amount of phosphorus and magnesium. 

10. Buckwheat 

Another food item nowadays consumed by health enthusiasts across the world as a food for the lean body is buckwheat. Buckwheat is a type of seed that can be ground into powder form and used in place of traditional flour. About a cup of buckwheat flour gives you 8 grams of protein along with carbohydrates and fibre. Additionally, buckwheat contains manganese, magnesium and phosphorus. These minerals and B vitamins help the body to stay healthy while enabling you to engage in physically exerting muscle-building and toning workouts. 

11. Almonds

While we focus on major food sources for breakfast, lunch and dinner, there are also minor ones that can also significantly play a part as an important food for a lean body. One such item is almond. About a cup of almonds can provide 16 grams of protein, magnesium, phosphorus and vitamin E. You can have almonds as a snack, you can add them to your morning oatmeal, muesli or granola or even incorporate almonds into your diet in the form of almond flour which is readily available in stores now. 

12. Brown Rice

When someone starts their weight loss journey, the battle with carbohydrates becomes a rather difficult one. While some extremists tend to completely cut carbs out of their life, other people who love their rice opt for a middle path and settle for brown rice which is nutritious, tasty and filling. About a cup of brown rice provides 8 grams of protein and sufficient carbohydrates required to carry out your daily activities. Recently, research has revealed that rice protein similar to whey protein can be extremely helpful for muscle building.

Also Read: What is Edamame: A Comprehensive Research-Based Guide on Its Benefits

Conclusion

When you are trying to work towards a lean look, your training will invariably involve two phases, one is the bulking stage and the other is the cutting stage. In the bulking stage, you need to develop the muscle and in the cutting stage, you need to shake off the fat while ensuring that the muscle mass stays intact. If one goes by the BMI statistics, the ideal lean body mass considered to be healthy is somewhat ranging between 70-90%.

To get into this range, you must progressively add more muscle to your body bit by bit. This can only happen when you work out regularly, add more items to your diet from the best foods to eat for a lean body list provided above and get restful sleep every day to string everything together. For more information about customised daily meal charts and workout plans, you may also consider speaking to a nutritionist or a professional fitness expert.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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12 Best Summer Foods To Keep Your Body Cool

As the Mercury starts rising and drinking gazillion litres of water is not making a difference, the best way to keep your body cool this summer is by keeping your diet right. This will reduce internal heat and make you feel more comfortable with the soaring temperatures. While cold drinks and frozen desserts might seem cooling, they are not. Instead, they affect you adversely. Here is our list of eight foods that will cool you down and keep you healthy.

1. Cucumber

‘Cool as a cucumber’- heard that one, right?   Cucumbers instantly hydrate the body and bring down the body heat. Snack on them as a salad or with your favourite dip or blitz them into a juice with ginger and some lemon. There is no wrong way to consume them.

Also Read: Is Cucumber a Fruit? Debunking the Popular Myth

2. Melons

Watermelons and musk melons sell like hot cakes in summers. Juicy and full of nutrients that the body needs, the melons make for great summer companions. Not only do they hydrate but boost the body with power-packed nutrients like Vitamin B, magnesium, potassium and fibre.

3. Leafy Greens

The green leafy vegetables are high in nutrient value, calcium and provide a good cooling effect on the body. Spinach, lettuce, Amaranth, Chinese cabbage and kale are your summer talismans. They can be had in smoothies, salads or as a side dish in a meal.

In my opinion, cucumber juice can work wonders for your skin. It’s not just refreshing to drink, but it might also have nourishing properties when applied topically. Cucumber juice may have a soothing effect on the skin, helping to calm down irritation and reduce swelling. And if you’ve spent too much time in the sun, cucumber may even help ease the pain of sunburn.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

4. Buttermilk

The Indian drink of the summers is buttermilk and the wisdom of the ages shines through. Not only does it keep you hydrated but it also is beneficial for digestion. Have it with roasted cumin seeds, fresh coriander and some ginger to add zing to your day.

Read More: 11 Health Benefits of Buttermilk

5. Mango

The king of fruits is your best alternative to reducing body heat. There are myriad ways of incorporating it into your diet. Have it raw, as aam Panna- that quintessential summer drink, as chutney or curry. Mangoes are great for digestion, cure heat strokes and boost energy. Also, read more about the health benefits of mangoes.

Also Read: Benefits of Cucumber Water: A Deep Dive into Its Refreshing Wellness Perks

From experience, let me tell you about the magic of buttermilk! It’s like a magical potion that can work wonders for slowing down the ageing process. By nourishing our bodies with its rich nutrients, buttermilk may keep our arteries flexible and might also help combat age-related symptoms such as memory decline, vision problems, wrinkles, and greying hair. Cheers to a youthful and vibrant life with the goodness of buttermilk!

Dr. Rajeev Singh, BAMS

6. Lemon

The easiest way to add flavour to your glass of water is to have it with lemon. They boost the immune system, make your skin glow and add a healthy dose of Vitamin C to your diet. So drink up as lemonade made with plain water or add a dash of lemon to your juices and salads.

From what I’ve seen, mango is much more than just a delicious fruit. It contains bioactive components that may have anticancer activity in various types of tumour cells.

Dr. Smita barode, B.A.M.S, M.S.

7. Curd And Yoghurt

Packed with calcium, curd should be your go-to option for a healthy summer alternative to cold fizzy drinks. Rich with Vitamin B and gut-friendly bacteria, curd soothes the body from within. Add flavour to it by mixing it with mangoes, strawberries and other fruits. It can also be had as Shrikhand. Read more on the health benefits of yoghurt.

From my perspective, I’ve learned that lemons are more than just a tangy fruit. They may hold incredible benefits for our eyes. The antioxidant properties of lemons might help protect your eyes from ageing and macular degeneration, which is fantastic news for maintaining healthy vision.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

8. Fish

To boost the protein content in your diet without depending on meats, turn to fish. Rich in good fatty acids, fish, makes for a tasty alternative. Since it generates less heat on consumption, you won’t feel lethargic and uncomfortably full, a feeling that usually we associate with after having chicken and meat dishes.

Also Read: 10 Foods To Reduce Body Heat Naturally

9. Avocado

Avocado is a superfood in the true sense. The suit is laden with a high amount of mono-saturated fatty acids which help to remove heat and toxins from the blood. They are also easily digested, so your body will not need to create more heat to digest them.  

10. Coconut  

Coconut water is filled with electrolytes which help to keep you hydrated and cool. Rich in essential electrolytes, the power drink helps beat the heat during summer while keeping one hydrated and energetic throughout the day. It will keep you hydrated and boost your digestive capacity.

I often recommend incorporating fruits and vegetables into your skincare routine to promote healthy skin. Avocado, in particular, has shown great potential in improving skin health. Its rich content of lutein and zeaxanthin, which are easily absorbed by the body, may help shield your skin from the harmful effects of UV rays.

Dr. Ashok Pal, BAMS

11. Mint

Mint is a cooling herb while lime also has cooling properties. The combination of the two can make a very refreshing drink for summer. One of the easiest herbs to find fresh in the market, both peppermint and spearmint are the best for consumption during summers. Mint helps in digestion without raising body heat. It also relieves nausea and headaches and eases depression and fatigue. Making tea with mint leaves can help induce sweating to reduce body temperature.

You can take a jar of water and add crushed mint leaves to them to have throughout the day. Make sure you allow the mint leaves to soak in the water for an hour before drinking it.

12. Chamomile

This herb can cool the body, ease insomnia, calm anxiety and soothe the digestive system. Great for the skin and scalp as well, it also soothes inflammation, rashes, insect bites and even cuts and scrapes. The harmful ultraviolet rays of the sun can cause various problems for your skin. Chamomile tea is known for its antioxidant, soothing and anti-inflammatory properties and helps treat it.

Also Read: 9 Energy Giving Foods That Help You Stay Active  

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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What Are The Health Benefits Of Broccoli?

Introduction 

Broccoli, it’s popularised in the media as ‘Despite that, broccoli has fortunately been enjoying renewed interest as a healthy food choice, becoming part of fitness and nutrient-rich diets. This yummy vegetable looks like a mini-green tree with its branches and flower heads. 

As one of the best cruciferous vegetables (a group that includes cauliflower, cabbages, kale and more) broccoli has become a serious contender as the next superfood. Read on to find out everything you need to know about this vegetable:

Broccoli Nutrition Stats 

Broccoli has a wide range of vitamins, minerals and healthy macronutrients along with a very low-fat content (0.4g per 91g). It is made up of 90% water and has just 31 calories per serving. Here are some broccoli nutrition numbers for 100 g of raw broccoli: 

The carbs and sugars present are primarily made up of fructose and glucose, while the fibre content in 100 gms of broccoli covers up to 10% of your daily required intake. While broccoli protein content isn’t very high, it can still contribute well to your daily protein intake. 

Next up, have a look at the rich vitamin and mineral content of the broccoli vegetable: 

Lastly, broccoli also contains many compounds that have promising benefits in reducing risk factors for diseases like cancer, chronic inflammation, allergies and blood pressure. These compounds include Quercetin, Carotenoids, Sulforaphane and Kaempferol. 

Broccoli benefits 

1. Antioxidant Effect 

Broccoli’s plant compounds have been linked to antioxidative action, particularly Sulforaphane. These compounds have been shown to remove the free radicals which are responsible for oxidation and cell damage. The antioxidative broccoli benefits may also be linked to our next point.

2. Inflammation Reduction and Lowering Risk factors for Cancer 

Since the bioactive compounds in broccoli behave as antioxidants, they have been linked to lower cancer risk in numerous studies. Cancer risk reduction was seen in a range of cancer types from breast cancer to colorectal cancer. This broccoli benefit is shared by other members of the cruciferous vegetable family. Similarly, compounds like Kaempferol have been shown (in animal studies) to reduce inflammation. 

Keep in mind, most of its cancer and inflammation benefits have been studied in test tubes or animals, however, the data looks promising. 

3. Heart Health Broccoli Benefits

Broccoli is linked to several key factors that aid heart health. Fibre-rich foods like broccoli have long been associated with better digestion. These foods have a strong relationship with a low risk of heart disease. Additionally, broccoli has been shown to reduce the levels of bad cholesterol (LDL) while stimulating the production of good cholesterol (HDL). The previously mentioned antioxidant benefit is also linked to a reduced risk of heart attacks

4. Immune Support

The immune system requires several nutrients to function optimally and defend you from invaders. Vitamin C is one of those important nutrients and broccoli is packed with it. Note that consuming a lot of vitamin C does not guarantee an indestructible immune system. But keeping your diet rich in these helpful nutrients can help your body be prepared and stay resilient. 

5. Potential Benefits 

There are many other potential benefits associated with eating broccoli regularly, stemming from its antioxidants and plant compounds. These include reduced cell death, a slower ageing process, better brain function, improved bone and joint health among others.  

6. Support Healthy Brain Function

Some of the nutrients and bioactive compounds in broccoli may slow mental decline and ensure proper nervous tissue function. It has a potent bioactive compound called Sulforaphane which supports brain function after an event of reduced oxygenation to the brain.

7. May Support Dental and Oral Health

Broccoli is loaded with nutrients, some of which are known to support oral health and prevent dental diseases. It is a good source of vitamin C and calcium, which decrease the risk of periodontal disease. Kaempferol, a flavonoid found in broccoli, may also play a role in preventing periodontitis.

How to cook broccoli tips

There are dozens of ways to cook and eat broccoli, either as a standalone ingredient or along with other healthy veggies. Here are a few broccoli recipes and ideas: 

Conclusion

We’ve known for a while that the cruciferous family of vegetables pack a healthy punch and broccoli does not lag in this regard. Whether you need more fibre in your diet, want to boost your intake of plant compounds or just want a yummy base for a creamy soup, broccoli has you covered. Broccoli is readily available in supermarkets and seasonally available at local vegetable markets. From its looks to its benefits, broccoli stands out as an interesting ingredient, so add broccoli to your diet today. 

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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Top 11 Health Benefits Of Eating Well

”Health is wealth”- we have heard this line since our childhood. But, it seems like we have forgotten this. Our busy schedules, job life and travelling is affecting our health unknowingly. 

 More and more people are becoming diet conscious these days. They feel diet food with sweaty workouts can help to keep them healthy. But remember, vigorous exercise can’t help your body without healthy eating. Healthy eating is much more essential for your body as well as mental health.

What is a healthy diet? 

Healthy eating doesn’t mean cutting out foods. It is all about eating various foods in the correct amount to provide your body with the essential nutrients. You need to ensure that you are consuming different foods in the right balance rather than denying certain foods or drinks. All foods should be included in your healthy diet plan except for people who are on a medical diet.

What makes up a healthy diet? 

A healthy diet term suggests consumption of all types of foods in the right amount. We all need a balance of protein, fat, carbohydrates, fiber, vitamins and minerals in our diets to sustain a healthy body.

Benefits of healthy eating

1: Help to manage a healthy weight: 

Eating healthy food such as vegetables, fruits, whole grains, dairy products and a moderate amount of unsaturated fats can help you maintain a steady weight. Maintaining a healthy weight can help to reduce the risk of getting chronic health issues. A diet rich in dietary fibers can help you to maintain a healthy weight. Fiber-rich foods help you to suppress your hunger by making you feel fuller for longer.

A balanced diet may support mental and cognitive wellness. A 2015 study uncovered minerals and meals that may guard against dementia and cognitive decline. From my knowledge, the following may be advantageous: fish, Omega-3 fatty acids, flavonoids and polyphenols, and vitamins C, D, and E.

Dr. Siddharth Gupta, MD

2: Helps manage diabetes:

Diabetes is a common disorder that affects millions of people worldwide. Unhealthy eating habits is one of the causes of diabetes. A healthy diet can help a diabetic person to maintain a healthy sugar level and also help to delay complications of diabetes. 

3: May improve heart health: 

A healthy diet rich in green vegetables, fruits, whole grains and low-fat foods helps reduce the risk of heart disease by maintaining blood pressure and cholesterol levels. Increased cholesterol levels may cause thinning of arteries and heart blockages. Eating healthy foods helps reduce cholesterol and improve heart health. Limiting certain types of fats can also improve heart health.

4: May reduce cancer risk: 

Cancer is the most deadly disease that affects any age group. Many causes lead to cancer – an unhealthy lifestyle is one of them. Eating foods that are rich in antioxidants may reduce the risk of developing cancer by protecting cells from damage. Foods rich in antioxidants such as berries, green vegetables, nuts and seeds help remove free radicals. 

In my experience, parents who set a good example by modelling healthy eating and exercise habits are likely to pass them on to their children, who acquire most health-related behaviours from the adults in their immediate environment. Eating in may also be beneficial. Researchers discovered in 2018 that kids who frequently ate dinner with their families ate more vegetables and fewer sugary items than their classmates who ate dinner at home less frequently.

Dr. Rajeev Singh, BAMS

5: Help to improve digestion:

Certain vegetables, fruits, whole grains and dairy products contain fibers and probiotics. These are essential foods for maintaining good gut health and help to improve digestion.

Fermented foods such as curd, yogurt, kefir and miso contain probiotics that play essential roles in metabolism and digestion. 

Some vegetables that are rich in fibers like vegetables, fruits and legumes promote regular bowel movements. They also help to prevent bowel cancer and diverticulitis.

Also Read: Digestive Biscuits: Unpacking the Nutritional Benefits and Misconceptions

6: Help to strengthen bones and teeth: 

A diet rich in calcium and magnesium is essential for our bone and teeth health. Foods such as low-fat dairy products, broccoli, tofu and legumes that are rich in calcium and magnesium help to minimize the risk of bone issues.

7: Help to reduce stress

Healthy eating may help to enhance your mood and reduce your stress and tension. If you eat nutritiously, you will feel better and more energized. Avoid eating sugary food and fat-loaded fruits. This will help to reduce mental stress. 

8: May improve immunity:

A healthy immune system can help to keep away all infections and diseases. Consumption of healthy food such as green vegetables, antioxidants, fruits, seafood, herbs and spices can help boost immunity. 

9: May improve skin health:

A portion of unhealthy junk food may lead to skin damage and acne outbreaks. Consume healthy foods such as fruits, vegetables, fatty fish, nuts, seeds, whole grains and beverages such as water, coconut water and green tea for clear skin.  

10. May increase Lifespan

With lower risks of diabetes, cancer, heart issues and more you are more likely to live a longer healthier life as one of the benefits of eating well. Another important aspect is an improved healthspan. Healthspan is the amount of time that you are healthy till you require medical intervention. While many people have long lifespans (due to advances in modern medicine), they aren’t always healthy for the majority of their time. Eating well benefits both your healthspan and lifespan. 

11. Better Sleep

Issues like diabetes, obesity, depression, alcohol consumption and many other negative factors can impact your sleep. Poor sleep can affect your health and poor health can conversely affect your sleep. Eating well can help on both fronts. Better dietary habits can help to address the root causes of sleep issues and leave you feeling better rested with longer and better sleep. 

Also Read: What is Kefir? A Comprehensive Guide to Its Health Benefits

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

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12 Ways How Avocado (Butter Fruit) Can Benefit Your Overall Health And Skin

Avocado or more popularly called ‘Butter Fruit’ in India is a rich creamy flavoured fruit that has loads of health benefits associated with it. This super fruit is available in different varieties and all of it has one thing in common i.e its creamy taste. This is considered a super fruit because it improves digestion, prevents cancer, helps in weight loss and good for your heart.

Apart from this, this super fruit also aids in good skin health and helps improve your vision. The lutein content found in this fruit protects your skin from ageing. Thus, this super fruit comes packed with antioxidants, fibres, vitamins and minerals including a high source of potassium.

Worldwide, this fruit is known as ‘Alligator Pears’ and this fruit is treated as a luxury in most countries of the world. This is because it contains low levels of cholesterol that can do good for your heart as well as aids in weight loss. Moreover, this article will focus on the health benefits that this super fruit offers including some of its nutritional facts that can make this a luxury fruit.

Facts about Avocado (Butter Fruit):

In my opinion, avocados might be a delicious brain-boosting food. Avocados contain a special nutrient called lutein, which may have some incredible benefits for our brains. In older adults, lutein has been linked to improved brain health, potentially helping them stay sharp and focused. And guess what? Even young children might benefit from avocados. Lutein has been shown to possibly improve cognitive function in little ones.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Apart from the fact that this fruit offers loads of health benefits, there are certain interesting facts that you need to know about this fruit. Here are some must-know facts about butter fruit.

Did you know?

12 Health Benefits of Avocado for Health and Skin:

Based on my observations, avocados are not only delicious but also packed with folate. It is a superhero nutrient that may support normal cell function and tissue growth.

Dr. Rajeev Singh, BAMS

There have been numerous studies in the past that have listed out some of the health benefits of butter fruit and why this fruit is considered a super fruit. Thus, here are some health benefits of avocado that you should know.

1. Rich in Potassium:

Potassium is much-needed for the human body but most people do not get it enough and this is because of the sort of food we get today. This nutrient helps your body’s cells in numerous ways. Just 100 grams of butter is more than enough for your body to reap all of its benefits. It said to have a much higher source of potassium than bananas meaning this fruit is said to have a high source of potassium that is usually found in bananas. Potassium levels maintain a healthy blood pressure level.

2. Good For Your Heart:

Beta-sitosterol is the major compound found in avocados and this helps in maintaining good cholesterol levels. In some studies that involved lab rats, avocados that were given for 5 weeks continuously witnessed 27% lower triglyceride’s plasma levels in HDL cholesterol which is a good thing. Based on this finding, it is said that consuming at least 100 grams of avocado can protect you from many heart diseases.

3. Good For Digestion:

From what I have read, avocados are the nature’s secret for fabulous hair and nails. It’s all thanks to a special nutrient called biotin, found in avocados. Biotin might act like a beauty vitamin that may help people struggling with dry and brittle nails and hair.

Dr. Smita Barode, B.A.M.S, M.S.

Avocados aids in good digestion as this super fruit is said to be good for your intestine. This is because this fruit contains soluble and insoluble fibres that maintain and keep your intestines functioning with ease. These fibres are necessary for digestion as they ensure that you have bulk stools and normal bowel movements through the intestinal tract.

4. Good For Skin and Hair:

This super fruit comes packed with nutrients that can help you maintain a healthy skin texture. So if your skin is dry, then you need to drink some avocado juice and this helps your skin develop a glowing texture. This will also nourish your hair and treat dry hair.

You can also prepare an avocado face mask and this will benefit your skin in a much faster manner. You can also use avocado oil that is available in the market for treating psoriasis. The two major components found in avocados are beta-carotene and lycopene and these components help improve your skin tone and prevent premature ageing.

5. Improves Your Vision:

I would recommend avocado to help alleviate some of the bothersome symptoms of premenstrual syndrome (PMS). Avocados contain vitamin B6, which has been studied for its potential to reduce fatigue, bloating, and irritability associated with PMS. It might just provide you with some natural relief and make those PMS days a little easier to handle.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

Avocados help keep your eyes healthy as they contain carotenoids that help protect your eyes from developing cataracts, age-related eye issues and macular degeneration. This fruit is rich in antioxidants and this helps to neutralise the effects caused by free radicals. Moreover, in order to develop your vision, you need to consume some avocado juice every day. Just 100 grams of avocado can do the trick.

6. Natural Painkiller for Arthritis:

This super fruit comes packed with loads of antioxidants that can relieve you from joint pain and muscle pain. How difficult would it be to drink a glass of avocado juice? So, here is what you need to do. Simply drink a glass of avocado juice every day and you can ease out the joint pain that you are suffering from.

7. Prevents Bad Breath:

Consuming avocados can prevent you from having a breath that is caused due to indigestion or an upset stomach. So how does this super fruit do this? Well, this is because of the antibacterial and antioxidant properties in the fruit that manage to kill bad bacteria in your mouth. Also, butter fruit can prevent oral cancer too.

8. Prevents You From Cancer:

Avocado is said to prevent you from cancer due to its carotenoid and monosaturated fat content. Glutathione is the major antioxidant that protects your cells from cancer and other free radicals that can cause cancer. Medically speaking, this sacred fruit can prevent you from prostate cancer, oral cancer and skin cancer. So all you need to do is to make it a point to just consume a glass of avocado juice and this will do you good.

9. Reduces Cholesterol:

One of the most striking diseases that most people around the world are facing is heart diseases. Some of the reasons for people developing heart diseases are cholesterol, inflammation and blood pressure. Moreover, avocado prevents heart diseases by:

10. Aids in Anti-Ageing:

Avocado contains zeaxanthin and lutein decreases signs of premature ageing by protecting your skin from UV radiation. Applying avocado oil or consuming it can benefit your skin and prevent it from ageing. Its high source of antioxidant properties such as lutein and zeaxanthin play an important role in maintaining skin from the sun’s rays and aids in better and younger skin.

11. Good For Your Bones:

The lutein and zeaxanthin content present in avocado reduces your chances for cartilage defects. Zinc, copper and phosphorous, calcium and selenium reduce your chances of developing osteoporosis. Instead, these minerals help in improving bone density. So all you need to do is just sip a glass of avocado juice and this will help keep your bones strong.

12. Aids In Weight Loss:

Avocado is called a super fruit because this can also aid in weight loss and this is because avocado curbs your appetite. One glass of avocado juice can curb your appetite and this will stop you from munching now and then. Constant munching and crunching of food can lead to weight gain and as a result, this sacred fruit can curb that. Adding this healthy fruit to your everyday diet can help you consume fewer calories and this will make you feel full.

Also Read: Does Butter Go Bad? Your Guide to Butter Shelf Life

FAQs

Now that you know that avocado or butter fruit is a healthy fruit that can a lot more good to your health than you can ever think of, here are some frequently asked questions that will shed some insight into the negatives of consuming this fruit in excess.

1. What happens if I consume too much butter fruit?

You need to understand that what is good for your health may turn out to be a nightmare for you if it is consumed in excess. So the excessive consumption of avocado causes:
> Migraines
> Vomiting
> Sensitivity to light; and
> Nausea
Note: It is advised that you consume at least 100 grams of avocado every day and this will do good.

2. What are the benefits of avocado oil?

If the avocado has loads of benefits, then avocado oil is said to be even more beneficial, especially for your skin. Here are some of the benefits of avocado oil.
> It moisturises and nourishes your skin.
> Fights inflammation in the skin, especially psoriasis and eczema.
> It is the best natural treatment for acne.
> Prevents premature ageing.
> Keeps your scalp healthy.

3. Can avocado oil be used for cooking?

Avocado oil can be used for cooking purposes like frying cooking etc. It is considered healthy as this will reduce your risks of developing heart diseases. This will add to your healthy lifestyle and will benefit your health in multiple ways.
Avocado is a seasonal fruit similar to mango and this is considered a super fruit that can benefit your health in multiple ways. You need to keep in mind that excessive consumption of butter fruit can cause other medical complications such as migraines, nausea and problems with eyesight. In order to get the best out of avocados, all you need to do is to consume at least 100 grams of it daily. Live healthily and say yes to avocado.

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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An Exotic Green Papaya Thai Salad Recipe To Liven Up Your Diabetes Diet

Here is the recipe for the Green papaya Thai salad from our diabetes dietitian Ujjwala Baxi’s kitchen!

Benefits

Serves 4-5 

Ingredients 

According to studies, eating green papaya, a high-fibre fruit, may lower blood glucose levels in persons with type 1 diabetes. It may also enhance lipid, insulin, and blood sugar levels in those with type 2 diabetes. In my opinion, consuming one small green papaya regularly may help keep diabetes at bay.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Instructions 

  1. Peel and cut the papaya into thin flat slices.
  2. Lay down the flat slices and cut them into thin juliennes.
  3. Keep the julienned slices aside.
  4. In a mortar, collect the dressing ingredients(peanuts, jaggery, chillies, salt, lemon juice) and crush them with a pestle.
  5. Assemble the papaya, sprouts, bell pepper, mint leaves and the Thai dressing all together in a bowl.
  6. Mix the components of the bowl well and your Green papaya Thai salad is ready to serve. 

Other than anti-diabetic properties, green papaya is rich in antioxidant and wound-healing properties. In my experience, mashed papaya appears to help accelerate wound healing and avoid burn infection when applied topically. Papaya contains the proteolytic enzymes chymopapain and papain, which are thought to be responsible for their beneficial effects.

Dr. Rajeev Singh, BAMS

  You can enjoy this lip-smacking salad for a light lunch or dinner. Which other recipes would you like to know? Tell us in the comments!

Also Read: Is Papaya Good for Diabetes? Evaluating the Research-Based Evidence

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

Healthy Muthiya To Go With Breakfast Or Dinner For Diabetics.

Are you bored of eating roti, dal, sabzi for dinner? Try something with similar ingredients and add variety instead! Teaming this recipe with a bowlful of soup can surely lift your spirits for a sumptuous evening. Also, this can be had for breakfast. 

Ingredients

Instructions

1. Measure and prepare ingredients.

2. Bind all the ingredients except for 1 tbsp oil, onion greens, mustard seeds, fenugreek seeds, sesame seeds, curry leaves, methi masala & hing.

3. Use  ½ tsp oil while binding the dough like roti atta.

4. Take a steaming pot & grease the steaming plate.

5. Take a cricket ball equivalent dough in your palms & make thin cylindrical muthiyas with all the dough. Grease your palms if the dough is sticky.

6. Steam them in the hot steaming pot for 10 mins on low flame.

7. Remove & let them cool for about 5 mins. Cut the cylinders into bite-sized pieces. 

8. Take a steel wok and put it on flame.

9. To temper – add oil, sesame seeds, mustard seeds, fenugreek seeds & allow them to pop. Then add hing, curry leaves, coarsely chopped green chillies, chopped onion greens, methi masala & muthiya pieces. 

10. Stir fry for 2-3 mins. Switch off the flame & serve hot. 

Why this recipe?

Using healthy ingredients replaces traditional white rice, maida from your diet. We have also used vegetables, millet flour to make it healthier and reduce the GI of the recipe.  

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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