Longan is a sweet and musky flavoured fruit that is not just used as food but also as medicine across Asia. Its potential health benefits and nutritional value have been recognised throughout history. This article will break down everything about longan, from its botanical makeup, subspecies, history, distribution, nutritional worth, proposed health benefits, culinary uses, and cultivation. Lastly, we will answer some frequently asked questions on this topic.
The longan tree belongs to the Sapindaceae family, which includes other well-known tropical fruits like lychee and rambutan.
There are a few key subspecies of longan. The fruit size, taste, and growth habits differ between the subspecies. This diversity helps Longan thrive in different settings.
Did you know?
To my knowledge, longans may aid in the management of chronic inflammatory diseases like, oedema, GERD, IBS, skin allergies, wounds, burns, psoriasis, and Crohn’s disease due to their high vitamin B and C content12.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
The longan fruit is filled with nutrients that are good for overall health. It has macronutrients like carbohydrates, proteins, and fats as well as micronutrients such as vitamins and minerals2,4.
The macronutrients found in longan fruit are carbohydrates, proteins, and fats2. They serve as key sources of energy and building blocks for growth and maintenance.
Micronutrients like essential vitamins and minerals are also present in longan fruit.
Nutrient Amount in Longan (per 100g serving)2,5,6:
The longan fruit is believed to have many health benefits. Below, we have discussed some key benefits of adding this yummy fruit to your meals.
High in vitamin C, the longan fruit is believed to stimulate or regulate the immune system7, possibly by aiding in the creation of more white blood cells and acting as an antioxidant. Think of it as strengthening your shield against harmful pathogens6.
Studies hint that longan fruit might have potential anticancer properties due to its antioxidant and other unique plant chemicals. These compounds may help reduce the risk of cancer by knocking out harmful free radicals and lowering inflammation7. However, they need to be eaten in moderation.
Potassium and other minerals potentially make longan a good choice for heart health. Potassium helps relax blood vessels and fix electrolyte balance. This may help in reducing the chances of high blood pressure, heart attacks, and strokes6,8.
Essential nutrients and antioxidants from longan fruit may assist with healthy cognitive function. They may help protect brain cells from harm, promote healthy blood flow to the brain, and help overall brain health9,10.
The fibre in longan fruit may aid in gastrointestinal health as fibre helps promote regular bowel movements and avoid constipation11. Also, the natural sugars in longan fruit may provide an easy energy boost without causing blood sugar spikes.
Longan fruit has been used in traditional Chinese medicine for its possible stress-fighting, blood metabolism, and mood-lifting effects. The belief is that the fruit has calming properties and could even improve sleep quality. If eaten in the correct quantities, one may be able to experience the benefits.
Eating longan fruit as part of a healthy diet may contribute to overall health and wellness. Its rich mix of nutrients, antioxidants, and other health-promoting compounds may help support the body’s various systems and, most importantly, keep you feeling your best. Although studies have shown several health-promoting effects of Longan, more large-scale human research is needed to corroborate the above-mentioned benefits of this tasty fruit.
Not only is the longan fruit yummy, but it’s also useful in the kitchen. Below, we have discussed a few ways in which you can incorporate it into your diet.
In Asian countries, where longan is commonly grown, the fruit is often a component in a variety of dishes described below.
You can add longan fruit to classic Asian desserts like sweet soups, fruit salads, and sticky rice dishes. It pairs well with these dishes due to its sweet, slightly tart flavour.
With its sweet taste, longan is a popular choice for beverages, such as smoothies, juices, and teas. It can be used fresh or dried to vary the desired flavour and texture.
Longan fruit is a stand-alone snack or it can be dried and enjoyed as a chewy, sweet treat. Dried longan also packs a flavourful punch and makes for a satisfying snack.
New-age chefs have taken a liking to the unique taste and versatility of the longan fruit. Here are a few common culinary uses of longan.
You can add longan fruit to salads. On its own or mixed with other fruits or greens, longan’s sweet, tangy flavour works well, especially with acidic dressings. That twist in flavour can elevate traditional salad recipes.
Longan fruit works great in smoothies as it adds sweetness and nutritive value. Just blend fresh or frozen longan with your favourite fruits, yogurt, and ice for a revitalising dessert.
You can include longan in baked goods. Think cakes, muffins, and cookies. The fruit brings a tropical flavour that complements other ingredients like coconut, pineapple, and mango.
Proper storage and intake of longan fruit are needed to enjoy its full flavour and nutritional benefits. Below, we have covered the best ways to harvest, store, and prepare longan fruit.
Fresh longan fruit can stay in the refrigerator for 5 to 7 days. To extend its shelf-life, place the fruit in plastic bags and store it in a cool, dark place.
Also Read: Is Caviar Good for You? Exploring Its Nutrition and Potential Health Benefits
Longan is a standout tropical fruit that has many potential health benefits and a host of culinary uses. Thanks to its high nutritional worth and many proposed health benefits, longan fruit is a great addition to a balanced and nourishing diet. As we discussed, cultivating longan trees requires paying attention to climate and soil needs. Ensuring the right care and maintenance may lead to rich harvests. Whether you’re eating it fresh, preparing mouth watering recipes, or growing it in your backyard, the longan fruit is surely worth your attention.
Also Read: Rambutan: Uses, Benefits, Side Effects, and More By Dr. Smita Barode
Longan has a sweet, musky taste. It’s like lychee but less fragrant. The texture is like that of a grape, with clear, juicy flesh around a big, black seed.
While being closely related as members of the Sapindaceae family, longan and lychee are not the same thing. They are two separate fruit species. Longan fruit is usually drier and less fragrant than lychee, with the taste, size, and look varying.
Longan fruit is full of vitamins, minerals, and antioxidants. Because of this, it carries many potential health benefits. The regular intake of longan fruit may help boost your immune system, promote heart health, and offer other health benefits too.
Eating a fair number of longan fruits daily as part of a balanced and healthy diet is generally safe. However, balance is key. Good control is needed because too much of any one food may cause an imbalance in nutrient intake or lead to tummy discomfort.
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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Caviar is an expensive food item. It makes a strong statement at fancy events and gourmet suppers. But it’s not just about style or class, this delicacy comes with several potential health benefits as well1.
In this article, we’re going to delve into its nourishment value, potential health benefits, and even the risks. Additionally, we’ll share some handy tips to help you make the most out of this food. Lastly, we will answer some frequently asked questions regarding the same.
Did you know?
Here we will discuss what caviar is, its different types, and its production process.
Caviar is simply the unfertilised eggs of the sturgeon fish. Occasionally, people call roe from other fish “caviar”, but genuine caviar specifically refers to salt-cured roe from sturgeon species1. It has a unique texture that’s both slick and pop-in-your-mouth and a rich, buttery flavour. Depending on its type, it can be anywhere from yellow to black in colour1.
Caviar comes from different kinds of sturgeon fish, each producing a unique type. Here are some common ones which are as follows.
Creating caviar needs a lot of time, careful work, and focus. Sturgeon fish need the best living conditions and follow firm rules until they reach sexual maturity around 15-20 years of age1. The process of collecting the eggs, known as “stripping,” takes place once the eggs have formed. The roe is taken from the female fish by giving it a protein which helps release the egg in the body cavity and then gently massaging the eggs out of her body1.
The eggs are then gathered and kept cool and gently separated from the surrounding tissue. Then they are cleaned and drained using cold water to remove any dirt, damaged eggs, or leftover tissue. After that the eggs are sorted, weighed and salted, and packed into cans for cool storage to keep their freshness and quality1.
I have read that caviar, which is believed to be rich in omega-3 fatty acids, may benefit the skin. Its DHA content may trigger anti-inflammatory adiponectin, aiding wound healing and collagen production, protecting collagen from damage and minimising signs of ageing. Research suggests caviar may slow skin ageing by enhancing firmness, reducing dryness, and promoting smoother skin with fewer fine lines16.
Dr. Siddharth Gupta, B.A.M.S, M.D
Caviar is full of nutrients that may be responsible for its potential health benefits. Here we will discuss the key nutrition facts of caviar, like protein, vital vitamins and minerals, and healthy fats.
Researchers have found that omega-3 fatty acids, particularly DHA, present in caviar, may support sperm health, improving their functionality and increasing the likelihood of successful conception. In my opinion, one should consult their doctor prior to the consumption of caviar in large quantities17.
Dr. Rajeev Singh, BAMS
Caviar gives you a nutritional punch and may come with various health benefits. We’ll delve into why eating caviar may add so much value to your diet, including its role as a nutrient-filled food, aiding skin health, supporting brain and mental health, providing heart health benefits, improving fertility, and helping your immune system.
As mentioned before, caviar is full of key vitamins, minerals, high-quality protein, and good fats. It is truly a nutrient-rich food. Eating the right amount may help many of your body’s systems work better and keep you in good health1.
Caviar has omega-3 fatty acids, vitamin A, and vitamin E1,3.It may make your skin healthier. Omega-3 fatty acids are known to help reduce inflammation7, while vitamins A and E give antioxidant benefits that shield skin cells from harm8. All of these elements may help fight dry, scaly skin7 and rough spots. They also make the skin more flexible, help reduce wrinkling, and guard your skin’s natural shield.
Omega-3 fatty acids in caviar play a big role in promoting brain and mental health. Omega-3 fatty acids are key for brain work and may help guard the brain from damage due to ageing. These fatty acids also lessen inflammation and help guard brain cells, so may improve overall better mental function and memory. DHA, in particular, may help protect the brain from damage as we age. This may help delay brain health issues like Alzheimer’s disease9. Studies also show that people with higher levels of omega-3 fatty acid intake have a reduced risk of depression7. This connects with why eating more of them may be helpful with mood issues. Research on this link is ongoing.
Adding caviar to your diet may help improve your heart health. Omega-3 fatty acids in caviar may help lower blood pressure, improve cholesterol levels, and avoid platelets from sticking together. Omega-3 fatty acids in caviar have anti-inflammatory properties. They help fight inflammation, which may lower the risk of hardening of arteries10. Omega-3 fatty acids in caviar may also help lower triglyceride and cholesterol levels, and boost HDL (good) fat level. These benefits may then lower the risk of heart attack and stroke7.
Studies show that omega-3 fatty acids in caviar may boost both male and female fertility11.
Caviar carries key nutrients like omega-3 fatty acids and selenium1. Both of these play key roles in supporting the immune system. Omega-3 fatty acids help in the anti-inflammatory response and potentially aid in the repair of skin, gut, and lung barriers7. This may help stop germs from entering your body. Also, selenium is key in initiating and controlling the immune system responses13.
Although initial research has shown caviar to be rich in nutrients with potential health benefits, further large-scale studies for confirming health benefits of caviar in humans are still needed.
The selenium found in caviar may be linked to anti-cancer properties by preventing cancer cell growth and safeguarding DNA from harmful substances. Its antioxidant qualities may protect cells and organs from free radical damage, consuming caviar might potentially reduce the long-term risk of developing cancer18.
Dr. Smita Barode, B.A.M.S, M.S.
This section will cover overeating, allergies, food dislikes, and issues regarding ethics or the environment.
Despite the potential health effects of caviar, eating too much can be bad. In particular, caviar has lots of sodium and calories1. It’s key to eat it in small amounts and balance it with leaner protein foods and fresh veggies.
As caviar comes from fish, it may cause allergies in some people, especially those who already have fish allergies15. If you think you might be allergic to caviar, better to avoid it. Also, always seek advice from a healthcare expert. If you know you’re allergic to fish, don’t eat caviar to avoid allergic reactions.
Another big thing to think over is how caviar impacts the environment and ethical issues regarding rearing and collecting sturgeon. Overfishing and habitat loss have brought down sturgeon numbers. This has made rules and guides for the caviar industry more strict1. Be sure to find out and think about the practices of caviar producers before buying. Go with companies that use sustainable and responsible ways to grow sturgeon and collect their eggs.
While occasional consumption is usually safe, if you’re considering to include caviar in your routine diet, it’s best to discuss with your doctor to understand if it’s right for you and in what quantities, especially if you have any medical conditions or are on any medications.
I have read that Omega-3s present in caviar may potentially lower blood triglyceride levels and prevent blood clotting, thereby reducing the risk of high blood pressure19.
Dr. Anuja Bodhare, B.A.M.S, M.D
Also Read: Chamoy: Benefits, Uses, Alternatives & More!
If you want to enjoy this lavish food item, here are some handy tips to help you select, store, and enjoy caviar in the best possible way.
Also Read: Cod Liver Oil: Benefits, Side Effects By Dr. Smita Barode
Caviar is not just a fancy food. Its taste is appreciated, and it can have many health benefits too. It’s packed with key nutrients like omega-3 fatty acids, vitamins, and minerals. Caviar may help the brain, heart, skin, and boost immunity. However, mindful eating is needed due to the high sodium and calorie content. There’s also the risk of allergies and ethical and environmental concerns. All said and done, eating caviar within limits may be both a unique foodie experience and a boon for your health.
Caviar is a nutrient-filled food. It may offer benefits for the brain and mental health, heart health, skin health, fertility, and immune system. However, further human research is needed for validation.
As caviar is quite high in sodium and calories, it’s best to enjoy it within limits. It’s usually suggested to have it no more than twice a week.
While caviar has many health benefits, it also has lots of sodium. This means daily eating might not be the best plan. It’s key to keep a balanced diet and eat caviar within limits. Its best to discuss with your doctor before including it in your routine diet particularly if you have any medical conditions.
The good things about caviar include its high nutritional value and many potential health goods. The downsides include its high sodium and calorie content, the chance for allergies, and ethical and environmental concerns tied to its production.
1. (Stroe) Dudu A, Georgescu SE. Exploring the Multifaceted Potential of Endangered Sturgeon: Caviar, Meat and By-Product Benefits. Animals. 2024;14(16):2425. doi:10.3390/ani14162425 Available From: https://pubmed.ncbi.nlm.nih.gov/39199958/
2. Protein. 2024. doi: Available From: https://www.betterhealth.vic.gov.au/health/healthyliving/protein
3. Fish, caviar, black and red, granular. 2019. doi: Available From: https://fdc.nal.usda.gov/food-details/174188/nutrients
4. Vitamin B12. 2025. doi: Available From: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
5. Vitamin K. 2021. doi: Available From: Available From: https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
6. Calcium. 2025. doi: Available From: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
7. Omega 3 Fatty Acids. 2025. doi:Available From: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
8. Kumar V, Tanwar N, Goel M, et al. Antioxidants for Skin Health. RAFNA. 2025;16(3):250-265. doi:10.2174/012772574X311177240710100118 Available From: https://pubmed.ncbi.nlm.nih.gov/39108105/
9. Dighriri IM, Alsubaie AM, Hakami FM, et al. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. Published online October 9, 2022. doi:10.7759/cureus.30091 Available From: https://pubmed.ncbi.nlm.nih.gov/36381743/
10. DiNicolantonio JJ, O’Keefe JH. The Benefits of Omega-3 Fats for Stabilizing and Remodeling Atherosclerosis. Mo Med. 2020;117(1):65-69. doi: Available From: https://pmc.ncbi.nlm.nih.gov/articles/PMC7023944/
11. Salas-Huetos A, Arvizu M, Mínguez-Alarcón L, et al. Women’s and men’s intake of omega-3 fatty acids and their food sources and assisted reproductive technology outcomes. American Journal of Obstetrics and Gynecology. 2022;227(2):246.e1-246.e11. doi:10.1016/j.ajog.2022.03.053 Available From: https://pubmed.ncbi.nlm.nih.gov/35364062/
12. Reza Safarinejad M, Safarinejad S. The roles of omega-3 and omega-6 fatty acids in idiopathic male infertility. Asian J Androl. 2012;14(4):514-515. doi:10.1038/aja.2012.46 Available From: https://pmc.ncbi.nlm.nih.gov/articles/PMC3720081/
13. Huang Z, Rose AH, Hoffmann PR. The Role of Selenium in Inflammation and Immunity: From Molecular Mechanisms to Therapeutic Opportunities. Antioxidants & Redox Signaling. 2012;16(7):705-743. doi:10.1089/ars.2011.4145 Available From: https://pubmed.ncbi.nlm.nih.gov/21955027/
14. Sodium in Your Diet. 2024. doi: Available From: https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
15. Dijkema D, Emons JAM, Van De Ven AAJM, Oude Elberink JNG. Fish Allergy: Fishing for Novel Diagnostic and Therapeutic Options. Clinic Rev Allerg Immunol. 2022;62(1):64-71. doi:10.1007/s12016-020-08806-5 Available From: https://pubmed.ncbi.nlm.nih.gov/32712803/
16. Lee KE, Nho YH, Yun SK, Park SM, Kang S, Yeo H. Caviar Extract and Its Constituent DHA Inhibits UVB-Irradiated Skin Aging by Inducing Adiponectin Production. Int J Mol Sci. 2020 May 11;21(9):3383. doi:10.3390/ijms21093383. PMID: 32403430; PMCID: PMC7246982. https://pmc.ncbi.nlm.nih.gov/articles/PMC7246982/
17. Safarinejad MR, Hosseini SY, Dadkhah F, Asgari MA. Relationship of omega-3 and omega-6 fatty acids with semen characteristics, and anti-oxidant status of seminal plasma: a comparison between fertile and infertile men. Clin Nutr. 2010 Feb;29(1):100-105. doi:10.1016/j.clnu.2009.07.008. PMID: 19666200. https://pubmed.ncbi.nlm.nih.gov/19666200/
18. Vinceti M, Filippini T, Del Giovane C, Dennert G, Zwahlen M, Brinkman M, et al. Selenium for preventing cancer. Cochrane Database Syst Rev. 2018 Jan 29;1(1):CD005195. doi:10.1002/14651858.CD005195.pub4. PMID: 29376219; PMCID: PMC6491296. https://pubmed.ncbi.nlm.nih.gov/29376219/
19. Mori TA. Omega-3 fatty acids and cardiovascular disease: epidemiology and effects on cardiometabolic risk factors. Food Funct. 2014 Sep;5(9):2004-2019. doi:10.1039/c4fo00393d. PMID: 25062404. https://pubmed.ncbi.nlm.nih.gov/25062404/
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 mitiided 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.
Masturbation is often surrounded by various myths, one of which suggests that it can lead to weight loss. While it is true that the act involves some energy expenditure, whether it significantly contributes to weight loss remains unclear. This article aims to explore the facts behind this claim, clarify common misconceptions, and examine other effective methods for burning calories. We will also discuss the potential health benefits and possible drawbacks of masturbation, and address frequently asked questions related to the topic1,2.
To assess the potential impact of masturbation on weight loss, it is important to first examine the science behind calorie expenditure during the activity. This will help provide context for understanding whether such energy use has any meaningful influence on overall body weight.
Masturbation does involve some energy expenditure, particularly during arousal and climax. However, the number of calories burned is relatively low and not sufficient to be considered a significant method for weight loss.
The number of calories burned varies based on the intensity, duration, and orgasm. However, this is not sufficient to cause weight loss.
While sexual activity, including masturbation, does burn some calories, it is minimal when compared to high-intensity physical activities. Exercises such as running, swimming, jogging, or yoga offer significantly greater cardiovascular and metabolic benefits than sexual activity alone2.
In this section, we will explore common myths and examine the potential links between masturbation, energy expenditure, and weight management.
Masturbation can lead to a temporary increase in heart rate and blood flow. However, its overall contribution to calorie expenditure is minimal. Although energy is used during climax, it is not sufficient to support meaningful weight loss.
The notion that masturbation can lead to weight loss is a common belief. However, it is important to understand that the energy expenditure involved is significantly lower than that of most forms of physical exercise. Therefore, masturbation should not be considered a practical or effective method for weight loss.
Achieving visible weight loss requires consistent and sustainable lifestyle practices. These are discussed below.
Regular physical exercise is essential for effective weight loss. It helps build stamina, enhances muscle tone, and increases calorie expenditure, all of which contribute to a leaner and healthier physique2.
Types of exercises to burn more calories
Besides calorie burning, these activities also improve heart health, build muscle, and increase flexibility.
In addition to regular exercise, maintaining a balanced diet is crucial for effective weight management. Nutrient-rich food choices play a key role in supporting sustained and healthy weight loss.
Healthy food choices
The following tips can help guide healthier food choices at each meal, supporting overall well-being and weight management4.
Importance of calorie deficit
A calorie deficit occurs when you consume fewer calories than your body expends in a day. This state is essential for weight loss, as it prompts the body to utilise stored fat for energy, thereby reducing overall body fat percentage and resulting in weight loss.
Research3 indicates that masturbation may stimulate the release of hormones such as prolactin and oxytocin, which are associated with feelings of contentment and relaxation following orgasm.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Masturbation may offer a range of health benefits. Let us now explore these in detail.
Masturbation may help reduce stress by stimulating the release of endorphins, which have a calming effect on the mind. These natural chemicals can ease feelings of anxiety and promote a sense of relaxation and well-being, which may support mental health, particularly during challenging periods5.
Regular masturbation may contribute to improved self-esteem and mood, as well as reduced stress levels. Over time, it might also support cognitive function. Additionally, it can encourage a healthier body image and a more comfortable relationship with one’s sexuality5,6.
There is a notable connection between masturbation and improved sleep quality. The act of self-pleasure may promote relaxation and help induce restful sleep. This effect is partly due to the release of oxytocin, a hormone that can calm both the mind and body6.
Masturbation is also linked to improved sexual life, as it can help individuals better understand their own sexual needs and preferences. Regular self-exploration may lead to greater awareness of desires and boundaries, facilitating more effective communication with partners regarding one’s sexual requirements. This, in turn, can promote increased sexual relaxation and compatibility within relationships. A thorough understanding of one’s body and what provides pleasure may enhance the overall enjoyment of sexual intercourse and encourage open, honest discussions that deepen intimacy with partners7.
Regular masturbation can positively influence self-perception, potentially enhancing self-confidence and body image. Becoming familiar with one’s body through self-pleasure may foster a greater appreciation of physical form and sexuality, which in turn can contribute to improved self-esteem and a healthier body image8.
Studies11 have observed that individuals who engage in more frequent masturbation tend to have healthier sperm, experience greater satisfaction in their relationships and sexual lives, and report higher levels of self-esteem. Regardless of any impact on weight, these benefits are significant and well worth considering.
Dr. Rajeev Singh, BAMS
While masturbation offers numerous benefits, there can be drawbacks if it is practised excessively or inappropriately.
It is important to practise moderation. Excessive masturbation may lead to certain undesired effects, including physical discomfort or interference with daily activities and relationships.
Balance is key. Maintaining a healthy equilibrium between masturbation and other aspects of life supports overall sexual well-being and holistic health9.
Overdoing masturbation can cause physical discomfort and interfere with daily activities. Therefore, practising moderation is important9.
Although masturbation is generally considered safe and healthy, excessive or compulsive masturbation, particularly when associated with pornography addiction can have adverse effects on mental health, interpersonal relationships, and overall productivity. It is important to recognise this distinction and seek professional support if such behaviours become problematic9.
Masturbation is frequently subject to societal stigma, which can lead to feelings of guilt and shame. Such negative perceptions may adversely affect mental well-being and diminish the ability to fully enjoy self-pleasure9.
Open conversations about masturbation, along with a clear understanding of its benefits, can help dispel common myths and foster a healthier attitude towards self-pleasure. Engaging with supportive communities and practising self-reflection may also alleviate negative feelings or misconceptions associated with masturbation2.
Also Read: Cramps After Sex: Causes, Risk Factors, Prevention Tips & More
To enhance your experience of masturbation, you may consider exploring the following tips and techniques.
Adding different methods into your routine may improve arousal and orgasm10.
Also Read: Why Does Sperm Sometimes Smell Fishy?
In conclusion, masturbation has many potential health benefits, including stress reduction and a better understanding of one’s sexual desires. While it does burn some calories, its impact on weight loss is minimal compared to regular exercise and a balanced diet. Maintaining a healthy sexual life with moderation and balance can provide both physical and mental benefits through self-pleasure.
Also Read: 10+ Easy Home Remedies To Reduce Weight
No. Even though masturbation burns calories, it can’t replace exercise and a healthy diet for weight loss.
Balance is essential for healthy masturbation. It is equally important to prioritise other aspects of life, including self-care, social connections, and overall well-being.
No, although masturbation does burn calories, it is significantly fewer than traditional workouts. Therefore, it should not be relied upon as a method for weight loss.
The exact number of calories burned during masturbation can vary, depending on factors such as intensity, duration, and whether climax is achieved.
Regular masturbation may contribute to a healthy sexual life by enhancing self-awareness, facilitating open communication about sexual desires, and promoting greater sexual relaxation and compatibility within relationships.
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.
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Gargling with salt water is a beloved remedy. This simple yet potent remedy has been passed down for generations. It’s been around for ages and is still recommended today, for its many potential health benefits, chiefly in the field of oral health.
In this blog, we will go deep into the various potential utilities of gargling with salt water. The guide is backed by research and scientific facts. We will also show you how to prepare and use a saltwater mix for gargling. We will talk about the possible risks and address some common queries about this easy-to-use home remedy.
Gargling with salt water involves swirling a salt and water solution in your mouth and throat. It may ease discomfort and encourage healing1. The usefulness of this remedy is owing to the potential antibacterial and anti-inflammatory properties of salt.
The habit of gargling with salt water comes from ancient times. It traces back to old civilizations like the Egyptians, Greeks, and Romans. Over time, it has turned into a favored home remedy for various throat and oral health problems.
Creating a saltwater mix for gargling is very easy. To make the basic recipe, which can be tweaked to your liking, mix 1/2 teaspoon of table salt with 8 ounces (1 cup) of warm water. Stir till the salt dissolves fully.
The success of saltwater gargling rests on its unique traits. Salt is a natural germ killer that helps to destroy bacteria and may help to reduce harmful bugs in your mouth and throat. Along with this, salt creates a strong osmotic state, which pulls out excess fluid from inflamed tissues. This might help reduce swelling and ease pain.
According to studies13, gargling salt water may reduce the duration of symptoms, and people who are thought to recover from throat infection symptoms more quickly than others. I recommend you to gargle with salt water and consult your doctor for proper management of throat infection.
Dr. Rajeev Singh, BAMS
What makes gargling with salt water a much-adored home remedy? It offers many potential health benefits. Here, we will discover some of the key strengths of adding salt water gargling to your self-care routine.
When you gargle with salt water, it may help to calm the inflammation and pain linked to a sore throat. The osmotic state created by salt may remove excess fluid from inflamed and swollen throat tissues. This may give you respite from the throat pain. Also, the antimicrobial trait of salt may help kill bacteria and viruses that are causing throat infections10.
There are several studies that favor the perks of gargling salt water for sore throat relief. For instance, a study1 published in the American Journal of Preventive Medicine found that those who gargled with salt water thrice a day during cold and flu season were less likely to catch upper respiratory infections compared to non-garglers. However, larger human studies might show how beneficial salt water gargling truly is.
Gargling with salt water may aid in clearing mucus and congestion. It may give relief from sinus and respiratory infections. The saline solution may help break up thickened mucus, so it’s easier to flush out of your nose and throat. This may help reduce pressure and unease linked to sinus congestion and other breathing issues.
As stated earlier, regular gargling with salt water may help keep away upper respiratory tract infections like the common cold and flu. Possibly acting by killing bacteria and viruses in your mouth and throat, salt water gargling may be able to guard you during cold and flu season2.
Research3 in the International Journal of Preventive Medicine found that people who used salt water gargling during a pilgrimage to Mecca had fewer respiratory tract illnesses. Hence, routine salt water gargling may be a potent preventive step against respiratory diseases.
Allergies, from pollen or pet dander, can cause itchiness and swelling in the throat and nose. How can gargling with salt water help? Salt water gargles may aid in lowering inflammation and flushing out allergens trapped in the throat. However, talk to your doctor if you can do salt water gargles if you have allergies.
Regular salt water gargling may help maintain good dental health. How? It may prevent gum diseases like gingivitis and periodontitis9. Salt water’s potent anti-microbial nature may help destroy bacteria in the mouth and might boost gum and tooth health. Additionally, the strong osmotic state created by the saline solution may help draw out excess fluid from your swollen gums4. Talk to your dentist about whether saltwater gargles might help boost your oral health.
Did you know that salt water gargling may also help get rid of bad breath? The antibacterial trait of salt may kill odor-producing microbes in your mouth. At the same time, the rinsing action helps cleanse your mouth and remove food pieces that may rot and lead to bad breath. Regular oral hygiene, which includes routine salt water gargling, may help keep your breath fresh.
Salt water gargling can help stop dental plaque and gingivitis. Dental plaque is a sticky layer of food debris and germs that forms on your teeth and along your gum line. If left untreated, it can go on to become tartar and eventually, lead to gingivitis. By rinsing with salt water, you may help prevent plaque buildup on your teeth and keep your mouth clean5.
A study6 in the PLOS ONE journal found that rinsing with saline (salt water) could speed up the healing of oral mucosal injuries. So, salt water gargling might be helpful for people recovering from oral surgery or oral wounds. Be sure to talk to your dentist or surgeon before doing salt water gargles post-surgery.
Canker sores are small, painful mouth sores. They may occur due to stress, food sensitivities, or hormonal imbalances. Gargling with salt water may be useful to ease canker sore pain and inflammation. The strong osmotic state created by the saline solution may help draw out excess fluid from inflamed tissues, possibly giving relief from pain and unease.
While there may not be many studies directly linking salt water gargling to canker sore relief, but its helpfulness in other similar oral health issues like sore throat, dental health, etc., suggests that it may be able to provide relief from canker sores too.
There’s evidence (though mainly anecdotal) that suggests gargling with salt water may be beneficial to keep the natural pH balance in your mouth and throat. A healthy pH balance aids the good bacteria in your throat and mouth to flourish while preventing the buildup of bad bacteria that can cause infections and other problems.
A dry cough can be bothersome. Did you know that gargling with salt water may help ease a dry cough? It might do so by calming inflammation in the throat and providing a moist atmosphere which may help control the cough reflex7.
Tonsillitis, swelling of the tonsils, can cause symptoms like a sore throat, trouble swallowing, and fever. Warm salt water gargling may help to soothe the pain and swelling linked with tonsillitis. It might do so by extracting excess fluid from swollen tissues and killing bacteria and viruses that could be the cause of the infection8.
According to a 2013 study12 on non-medical flu prevention techniques, gargling with salt water may be even more effective than flu shots at avoiding reinfection.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
To make the most of your saltwater gargle, it’s vital to prepare the mix properly and use the right method for gargling. In this part, we will share tips on preparing the salt water mix, the correct way to gargle, and how often you should gargle with salt water.
Making a saltwater mix for gargling is easy. It needs only two things – salt and water. For a basic salt water mix, combine 1/2 teaspoon of table salt or sea salt with 8 ounces (1 cup) of warm water. Stir the mix until the salt dissolves completely. The water should be warm but not hot to avoid burning your mouth.
To gargle with salt water effectively, do the following steps:
Gargling with salt water two to three times a day is thought to be safe and efficacious. However, if you have a severe sore throat or other oral health issues, you might wish to gargle more often. Talk to your healthcare provider if you have any worries about the frequency or duration of salt water gargling.
Even though saltwater gargling is usually safe for most people, there are some potential risks and precautions to keep in mind.
Some potential side effects of gargling with salt water include:
People who find it tough to gargle or who need to limit their sodium intake for health reasons should consult with their healthcare provider before gargling with salt water.
Let’s minimize the risks linked with gargling salt water. To do this, make sure the salt water mix isn’t too hot before gargling, and don’t swallow the mix. Also, don’t gargle with salt water more than three to four times a week, as it can harm tooth enamel.
Salt water gargling is an age-old home remedy with many throat and oral health benefits. From calming a sore throat to promoting dental health, it’s an easy and effective solution that can be easily prepared at home.
Adding salt water gargling to your daily routine can help prevent and alleviate common issues such as sore throats, canker sores, and respiratory infections. Remember to always follow the right technique to prepare and gargle the salt water mix and be mindful of potential risks and precautions. As always, consult with your healthcare provider if you have any worries about using this remedy.
Yes, it’s usually safe to gargle salt water every day. However, avoid doing it more than three to four times a week, as it can harm tooth enamel. Always talk to your doctor before adding salt water gargles to your daily routine.
Gargling salt water possibly eases sore throats, kills bacteria and viruses in your mouth, promotes dental health, and soothes symptoms linked to allergies and respiratory infections. It may work by creating a strong osmotic state that removes excess fluid from inflamed tissues, lessening pain and discomfort.
Yes, the antibacterial trait of salt may help kill bacteria and other harmful germs in your mouth and throat.
For the best results, it’s recommended to gargle with salt water two to three times a day, after taking advice from your doctor.
There are a few potential risks, such as dehydration, high sodium intake leading to health problems like high blood pressure and heart disease, and softening of tooth enamel. However, by following the right techniques and precautions, these risks can be minimized.
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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Basmati rice is a long-grain rice known for its beautiful aroma and pleasant flavour, and it is light, fluffy and soft when cooked. It originates in India, and the name basmati comes from the Sanskrit word meaning ‘aromatic’1.
With the growing global popularity of Indian cuisine, basmati rice is now widely used across many cultures. In this article, we’ll explore its nutrient profile, potential health benefits, and how it compares with other types of rice.
Did you know?
Basmati rice contains many nutrients and is potentially a healthy choice for many types of diets. The macronutrients in basmati rice include2:
Most of the energy in basmati rice comes from carbohydrates, which make up a majority of its calorie content. These carbohydrates include mainly complex carbohydrates and some amount of simple carbohydrates3.
Rice is not rich in protein. However, basmati rice has a fair amount of proteins and amino acids needed by your body4.
Basmati rice contains a minimal amount of unsaturated fat, which is considered healthy fat1.
Basmati rice contains vitamin B1 (thiamine), vitamin B6 (pyridoxine) and folate5.
Basmati rice, especially brown basmati, has more fibre than other rice varieties7. Fibre supports healthy digestion and also keeps blood sugar levels steady.
A serving of basmati rice doesn’t have many calories, which is good for individuals wanting to lose weight.
White basmati rice 100 gram (boiled in unsalted water) provides the following amounts of macro- and micronutrients8:
Did you know that whole grain (brown) and refined basmati rice are different? Brown basmati rice is generally healthier because of its natural nutrients and lower glycaemic index. However, some people may prefer white basmati rice for its softer taste and shorter cooking time. Here are a few key differences between whole grain and refined basmati rice8,9:
Unlike refined basmati rice, whole grain basmati rice keeps its outer bran layer, which provides added benefits, such as more fibre, essential vitamins, and antioxidants.
For the most health benefits, consider eating both types of basmati rice.
Adding basmati rice to your diet may have many health benefits, more so if you choose the whole grain type. Let’s look at a few benefits.
The vitamin B1 (thiamine) in basmati rice may help your brain. It’s crucial for a healthy brain and may help keep some brain diseases at bay10.
Whole grain basmati rice may help in weight management as its fibre potentially slows down digestion It may help you feel fuller for longer, which might support eating less throughout the day11.
The fibre in basmati rice is good for your gut, especially the brown variety, as it may help keep your gut bacteria healthy9,11.
Eating whole grain rice, like brown basmati rice, may help reduce your chances of heart disease. Whole grains are full of nutrients that may help lower your cholesterol and blood pressure, which, in turn, help make your heart healthier11.
If you have diabetes, brown basmati rice may help avoid sudden spikes in blood sugar levels. Brown basmati rice has a low glycaemic index than other rice types, which means it releases sugar slowly and may help keep your blood sugar steady throughout the day. However, choosing grains like ragi or jowar may be better for diabetes control than any type of rice11.
Modern science has found that basmati rice is easily digestible and has a medium glycaemic index (GI), causing only modest changes in blood sugar levels when consumed. Therefore, basmati rice may be considered as healthy13.
Dr. Rajeev Singh, BAMS
You get a fair amount of iron, zinc, phosphorus, calcium and magnesium from basmati rice. These minerals help your body in many ways, for example, they may help support your immune system, wound healing, and building strong bones5,6.
The outer layer of brown basmati rice is rich in antioxidants, which may help lower the chance of certain cancers, like colorectal and breast cancer6.
The magnesium and potassium in basmati rice may keep your blood pressure stable as they help blood vessels to relax and improve blood flow.
Many studies have found potentially beneficial properties in basmati rice, however, more large-scale human studies are required to confirm their health benefits.
To the best of my knowledge, due to its medium glycaemic index, basmati rice may be considered as a suitable option for individuals with metabolic issues. However, like all food items, it should always be consumed in moderation for better results13.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
When we talk about the health benefits of rice, we also need to mention arsenic. Arsenic is a harmful element that can get into rice through soil, water, and air. Some types of rice have more arsenic than others.
Basmati rice grown in India, Pakistan, and California has less arsenic. This makes it safer to eat than other types of rice12.
Enriched or fortified basmati rice is rice with extra added vitamins and minerals. The goal is to make it more nutritious.
Although basmati rice has several nutritional benefits, here are a few aspects that suggest caution is required when including it in your diet.
There are many varieties of rice available, so it can be helpful to understand how basmati compares with other varieties.
Compared to other rice types, basmati rice is proposed to be healthier. It has fewer calories, a lower glycaemic index, and more fibre. But remember, no one type of food can give you all the necessary nutrients. You need to eat a range of nutrient-rich foods for overall health.
Basmati rice has a distinctive aroma and flavour that set it apart from other rice varieties. Its long, thin grains don’t clump together as much as short-grain rice, making it well-suited for dishes that need fluffy, distinct grains, such as Indian biryani and Persian rice dishes.
When choosing rice for a particular dish, think about its nutritional value, taste, and texture. While basmati rice works well for most recipes, other varieties like jasmine, arborio, or wild rice may be a better choice for some recipes, depending on the recipe and your personal preference.
To get the best flavour, texture, and nutritional value from basmati rice, you need to prepare it properly
Basmati rice can be used for a wide range of meals. It pairs well with classic Indian biryanis and Persian jewelled rice and also works well as a side dish with Middle Eastern kebabs and stews. You can experiment with different flavours and ingredients to make your own basmati rice dishes.
Basmati rice may offer several benefits due to its nutrient profile, relatively low calorie content, and a lower glycaemic index compared to other rice types. Its distinctive aroma and flavour make it a great addition to many different cuisines. However, it’s best to eat basmati rice in moderation as part of a balanced diet that includes a variety of nutrient-rich foods. If you have diabetes, it is always better to consult your doctor to understand how much of it you can eat.
Also Read: Red Rice: Uses, Benefits, Side Effects & More
Brown basmati rice is generally considered healthier than white rice as it has a lower glycaemic index, more fibre, and a greater range of essential nutrients.
Although basmati rice is considered healthy, it’s best to eat different types of rice and grains for a balanced diet. A well-rounded diet can help your body get all the nutrients it needs.
The low glycaemic index of basmati rice compared to other rice types makes it a good option for individuals with diabetes however, it may increase blood sugar levels to some extent. Therefore, it is better to control portion size and talk to a healthcare professional to make sure it fits into your diet plan.
Keep basmati rice in a cool, dry place in an airtight container to keep bugs out.
Basmati rice contains a good amount of complex carbohydrates, fibre, and essential vitamins and minerals compared to other grains. However, make sure to include different grains in your meals for a balanced diet.
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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Arugula, also referred to as rocket, rucola, white pepper, roquette, or taramira, is a cruciferous vegetable that originated in the Mediterranean region. It is loved for its peppery flavour and proposed health benefits1, and has gained more popularity in recent years.
Scientifically known as Eruca vesicaria, arugula belongs to the Brassicaceae veggie family, which also includes kale, cabbage, and broccoli1. Arugula is a unique leafy green vegetable with small tender leaves that are mildly bitter, with a clear hint of pepper. Its delicate and crisp texture adds a special touch to dishes.
Arugula has been eaten for thousands of years and was an important part of early Roman diets. It was widely distributed across Italy, Greece, India, and North Africa1. Today, people from all over the world savour arugula for both its taste and nutritional value.
Did you know?
Arugula may support good health because of its rich nutritional content. In this section, we’ll examine the various macronutrients, vitamins, and minerals found in arugula and their health benefits.
Here are the various macronutrients found in arugula:
Arugula contains a lot of vitamins and minerals that may give arugula its many health-boosting qualities.
As far as I know, arugula is a significant source of vitamin K, providing 20 percent of the daily recommended dietary need. Vitamin K is vital for normal blood clotting, improving calcium absorption, and reducing calcium loss through urine. So, never think twice before including arugula in your diet, as it supports and maintains bone strength23.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Arugula also contains a healthy amount of folate (vitamin B9)2,6. which may help in DNA synthesis, improving blood flow and reducing cardiovascular risks6. Folate is especially needed in periods of rapid growth like pregnancy, childhood, and teen years10.
Calcium is crucial for building and keeping bones strong. Arugula provides a plant-based source of calcium that may help back up bone structure and function6.
This vital mineral found in arugula6 may help to maintain a healthy balance in body fluids, nerve function, and muscle contraction. Potassium-rich foods like arugula may lower blood pressure and help heart health11.
Iron is critical for making haemoglobin, which carries oxygen from the lungs to cells throughout the body. Arugula has non-heme iron, which isn’t generally absorbed as well as heme iron from animal sources; however, if you pair arugula with fruits or vegetables rich in vitamin C, iron absorption may be enhanced2,8.
100 g of Raw Arugula Contains2:
Arugula’s high nutrient content may contribute to a wide range of health benefits. It may help improve everything from bone strength to brain health. In this section, we will review some benefits of adding arugula to your diet.
This proposed benefit is due to the following:
Evidence of all the above-mentioned potential health benefits of arugula is continually being collected.
This potential health benefit is due to:
Studies show that arugula provides vitamin C, which may reduce the risk of heart disease and cancer, boost the immune system, and act as an antioxidant against harmful free radicals. A one-cup serving of arugula offers 4 percent of the daily recommended vitamin C dietary intake23.
Dr. Rajeev Singh, BAMS
So how does arugula measure up to other popular leafy greens like spinach, kale, or romaine lettuce? Let’s compare the differences and similarities in their nutritional make-up.
Both arugula and spinach are nutrient-packed greens with vitamins and minerals. Spinach has more iron, vitamin C, vitamin K, and magnesium compared to arugula2,18. whereas arugula is high in nitrates and low in oxalates with a distinct peppery taste and a slightly lower calorie count1,2.
Kale is viewed by many as the most nutrient-dense leafy green out there, loaded with vitamins A, C, and K; fibre; iron; and calcium. Arugula has plenty of nutrients but is not as dense as kale2,19. However, arugula’s peppery flavour makes it more versatile taste-wise.
Compared to romaine lettuce, arugula has a richer peppery taste and has higher vitamin C and K content2,20. Romaine lettuce is milder and crisper.
With such a unique taste and many potential health benefits, you can use arugula in many meals. Here are some options and tips to include more arugula in your diet.
Also Read: Health Benefits of Parijat Leaves and Flowers
As a general rule, arugula is safe and nutritious for most people; however, always discuss with your healthcare professional before adding it to your diet. Here are a few precautions worth noting before you start using arugula in your diet.
Also Read: 8 Health Benefits Of Eating Celery
Not only is arugula a tasty and versatile leafy green, but it also brings an array of potential benefits for our health. Bursting with crucial nutrients, including vitamins A, C, and K, it may help lower your risk of various chronic diseases. Plus, it may support the strength of your bones and help manage diabetes. Incorporating arugula into your regular diet is an excellent way to enjoy its unique taste and benefit from its array of proposed health perks.
Yes, you can enjoy arugula as part of a varied, balanced daily diet. Arugula is low in calories but nutrient-rich. This makes it a healthy choice for daily meals. Only consult with your healthcare provider if you are on blood thinners or have previously had kidney stones.
While arugula and spinach are both leafy greens, arugula has a very clear peppery taste. Spinach has a softer flavour and has more iron than arugula.
Seeing as arugula is rich in nutrients and packed with potential health-promoting compounds, it may be considered a superfood.
Arugula could lead to an allergic reaction in a small number of people. Plus, it could interact with certain medications like blood thinners. If you have concerns or experience negative effects after eating arugula, talk to your healthcare provider.
You can enjoy arugula both raw and cooked. Eaten raw in salads or as a topping, it retains its nutrients and offers a crisp texture and distinct flavour, and when it is cooked, the flavour becomes milder and the texture softens slightly.
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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Native to New Zealand, Manuka honey stands out for its multiple health benefits. It’s a natural remedy that works wonders for our health. From promoting oral and gut health to helping deal with coughs, stomach ulcers, and skin troubles, it can do all! Ready to uncover the facts about this honey? Let’s start!
We’re also going to guide you on how to pick top-notch Manuka honey, its proper dose, and any safety concerns that may arise. By the end of this blog, you’ll be fully equipped to decide if Manuka honey is just what your health routine needs.
Did you know?
Manuka honey beats regular honey in so many ways. Made by bees who feast on the Manuka bush found in New Zealand and Australia, Manuka honey has powerful health perks. These come straight from the unique traits of the Manuka bush only found in these regions1.
It has a stronger germ-fighting ability and a better nutritional balance as it contains some special compounds. For instance, regular honey gets its bacteria-fighting power from hydrogen peroxide. However, for Manuka honey, a compound called methylglyoxal (MGO), which is a stronger antimicrobial, does this work. Manuka honey also packs bioactive compounds like flavonoids and polyphenols. These commando compounds play a big role in its strong antioxidant, anti-inflammatory and germ-killing abilities2.
Plus, Manuka honey is rich in vitamins, minerals, and amino acids, far better than regular honey. More than that, it contains leptosperin. This compound, from the nectar of Manuka bushes, is a sure sign of pure Manuka honey2.
This is a grading system you should know about. Here, Manuka honey’s germ-killing strength is rated based on its MGO, DHA (a type of fatty acid) and Leptosperin levels. The higher the UMF, the stronger its bacteria-blasting power. That means you have top-quality Manuka honey in your hands2!
Manuka honey helps in managing wounds, cuts, burns, and even bed sores. It works by keeping the injured area moist and safe from germs. It can even take down tough ones that resist antibiotics, like MRSA. Clinical trials show that this honey, when used topically, may help wounds heal faster3. It may be helpful for the growth of new tissues, may lessen pain in burn patients and even may help fight diabetic ulcers.
I recently found an article that suggests that the antioxidant and antibacterial properties of manuka honey are important in the healing of wounds. It’s also important to note that manuka honey has a pH that is lower than other honey, which may aid in promoting the best possible wound healing13.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Manuka honey can keep your teeth and gums healthy. It can help avoid dental plaque formation by means of its anti-microbial action and can stop bad mouth bacteria in their tracks. Less plaque means fewer cavities and gum diseases.
According to one study, sucking on a chew of manuka honey might be more efficient at reducing plaque and gingival bleeding. I strongly recommend the consumption of manuka honey13.
Dr. Rajeev Singh, BAMS
Manuka honey can help you find relief from cough and sore throat due to an upper respiratory tract infection. Thanks to its soothing coat for the throat, Manuka honey can lessen the pain of a sore throat. Clinical studies suggest that honey, including Manuka kind, may be helpful to tone down cough symptoms even better than over-the-counter cough suppressants4.
Studies hint that Manuka honey may be helpful to shield against stomach ulcers by curbing inflammation and supporting healing in your stomach lining. Animal and lab studies validate that Manuka honey may be useful in managing stomach ulcers5. However, to seal the deal, more human studies are needed.
Manuka honey can boost gut health and ease digestive woes like belly pain and diarrhea. As a prebiotic, Manuka honey encourages the growth of helpful gut microbes such as bifido bacteria and lactobacilli. Lab studies show that it may hold some promise for people with bowel disease. They reveal that Manuka honey may be able to fight harmful gut bacteria causing severe diarrhea and bowel swelling, like Clostridioides difficile6.
Manuka honey might possibly be beneficial for cystic fibrosis patients. It helps deal with cystic fibrosis-related infections Studies show Manuka honey used with antibiotics can be helpful to manage infections resistant to standard treatments such as Pseudomonas aeruginosa and Mycobacterium abscessus, which are common in cystic fibrosis7,8.
If you’re looking to try out Manuka honey, you must pick a top-quality one for best health benefits. Moreover, proper storage and correct dosage are essential to reap all its perks. We’ve got some tips to share on this.
The usual serving of Manuka honey is 1-2 teaspoons (5-10 grams) per day. But always remember, while this honey offers health benefits, it is high in sugar. So, moderation is key!
Manuka honey is usually safe. But do check with your doctor if you have diabetes, honey or bee allergies, or any health concerns. If you’re a diabetic, allergic to honey or have developed allergies to honeybee stings in the past, or have infants under one year, Manuka honey may not be suitable for you. It could hike up your blood sugar levels or cause botulism trouble for babies11,12. Its high sugar content could also upset your gut. Also, pregnant and breastfeeding ladies must always consult their healthcare provider before using any natural remedy, including Manuka honey.
Also Read: 15 Amazing Benefits of Poppy Seeds (Khus Khus)
Manuka honey is a great natural remedy packed with a diverse range of health benefits. Its potent antibacterial qualities come in handy with its potential in the management of wounds. Not just that, it may offer relief in oral health troubles and some potential benefits in the relief of symptoms of upper respiratory infections as well. Besides that, it may be beneficial in bolstering gut health, it may be helpful in aiding tackling of gastric ulcers, and is a boon for people suffering from cystic fibrosis. But, when you’re buying Manuka honey, opt for a top-quality product with UMF rating. Take it in measured amounts and do check with your doctor about how to use it. Keeping these pointers in mind, you just might find that Manuka honey is a great addition to your health routine.
Set apart by its super antibacterial properties and rich nutrition, Manuka honey offers a host of health benefits. This makes it unlike your everyday honey.
Bees who feed on the Manuka bush produce this honey. Unlike regular honey, Manuka honey has an added compound called MGO. Due to this compound, it has a stronger antibacterial shield.
Yes, you can generally consume 1-2 teaspoons (5-10 grams) of Manuka honey daily. But remember, Manuka honey contains high sugar. So too much of it could spike your blood sugar levels or disturb your gut. It’s best to discuss with your healthcare provider about the right dosage based on your needs.
It’s because of its unique source and manufacturing in Australia and New Zealand. Its mighty antibacterial features and high nutrient worth also bump up its price. So, when you are buying Manuka honey, remember, you’re investing in a health-booster packed with numerous benefits.
Manuka honey isn’t a cure-all strategy, but it can be used alongside other kinds of conventional treatments, medical opinion might be needed for appropriate treatment as it is not a substitute for medical or surgical treatments.
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.
Choosing the healthiest cooking oil can be challenging, especially when deciding between avocado oil and olive oil. Understanding their nutritional profiles, potential health benefits, and cooking uses can help you make a more informed choice. This blog will give you a scientific breakdown of these two favoured cooking oils, their extraction steps, nutritional details, and health benefits.
Avocado oil is becoming popular as a healthy and tasty cooking oil. It is derived from the fruit of the avocado tree (Persea Americana), which is native to Central America1.
There are two main ways of extracting avocado oil:
Avocado oil holds many helpful compounds like:
Avocado oil, full of flavour and flexibility, has many uses in the kitchen and cosmetic products. Its mild, butter-like flavour enhances a lot of dishes1. Also, its softening nature makes it a great add-in for skin and hair care items.
From what I have seen, avocado oil might be highly placed for its numerous potential benefits, particularly in the realm of skincare. One notable advantage of avocado oil might be its rapid absorption rate when applied to the skin. This characteristic may allow for quick absorption, delivering its nourishing qualities effectively18.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
A staple in the Mediterranean diet, olive oil is made by pressing olives. There are various kinds of olive oil, each with its unique traits and nutritional properties.
Olive oil is available in different forms, depending on how it is processed3:
Like avocado oil, olive oil is made by either cold-pressing or heat and chemical processing methods4.
Olive oil is made up of a number of good compounds, including:
Olive oil is often used for cooking, dipping, drizzling, and finishing dishes, showing its cooking versatility. Add to this, its moisturising and emollient properties, which make it a go-to ingredient in beauty products. They also form the base of many traditional medicine remedies6.
Based on my observations, I may say that olive oil might serve as a considerably healthier alternative to dietary fats, particularly those derived from animals. When it comes to cooking, olive oil may provide a nutritious substitute for butter, margarine, and various other types of fat. Moreover, a study conducted in this regard demonstrated a remarkable correlation: replacing unhealthy fats with olive oil might be linked to a reduced risk of mortality19.
Dr. Rajeev Singh, BAMS
To make a smart choice between avocado oil and olive oil, it’s vital to understand their nutritional differences.
Although avocado oil and olive oil are mainly made of monounsaturated fats, their fatty acid profiles differ slightly:
Although both oils have important vitamins and minerals, the quantities can vary.
Calories per tablespoon (15 mL) are similar for both avocado and olive oil. Each provides around 120 calories.
I may attest to the benefits of avocado oil in skincare products. When incorporated into soaps, it might noticeably improve lathering, creating a luxurious and abundant foam. Additionally, when used in creams, it may impart a smoother texture, resulting in a delightful and velvety application18.
Dr. Smita Barode, B.A.M.S, M.S.
Avocado oil and olive oil provide loads of health benefits, but they differ slightly in the benefits they offer.
The high content of monounsaturated fats and oleic acid in both oils improves cholesterol levels. It also helps regulate blood pressure.
Adding either oil to your diet could help with managing your weight. The unsaturated fats in both oils can curb hunger/help with appetite control. This prevents eating too much and helps with managing meal sizes10.
Oleic acid, polyphenols, carotenoids, and tocopherols add up to the anti-inflammatory properties of avocado oil and olive oil. These compounds work well together to lower inflammation in the body1.
Adding avocado oil or olive oil to your diet could boost digestive health. The monounsaturated fats in these oils reduce inflammation in the gut1. Also, the flavonoids in olive oil are known to have antibacterial effects11. They could protect against harmful gut bugs.
Menopausal women may often face challenges due to hormonal changes, such as emotional fluctuations, hot flashes, depression, anxiety, and vaginal dryness. During these times, I think that olive oil might be a helpful solution. It possesses antioxidant and anti-inflammatory properties that may help ease symptoms and help cope with menopause20.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Antioxidants are needed to fight oxidative stress and they protect body cells.
Avocado oil and olive oil provide soothing and nourishing effects due to their natural ingredients. Therefore, they are popular picks for skin care.
Knowing the value of smoke point in cooking oils is key to retaining their nutritional value. It also keeps the overall quality of the dishes you’re preparing.
The smoke point is the temperature at which an oil starts to break down and release harmful free radicals. Cooking oils at or below their smoke point will maintain both their flavour and their health perks.
Avocado oil’s smoke point is higher than that of olive oil, which means it’s less likely to degrade during high-temperature cooking methods. Avocado oil’s unrefined smoke point is about 480℉ (250℃), while extra virgin olive oil’s smoke point is between 350℉ – 410℉14,15.
Avocado oil is fitting for high-heat cooking techniques, like sautéing, grilling, searing, and baking. This is due to its higher smoke point. On the other hand, olive oil fits best for lower heat methods, like simmering, stewing, and medium-heat sautés.
Both avocado oil and olive oil play a key role in nutrient absorption, especially when consumed with beneficial nutrients in other foods.
Fats, like those found in avocado oil and olive oil, aid in absorbing fat-soluble nutrients, such as vitamins A, D, E, and K. Consuming high-fat foods along with these nutrients improves their availability and uptake by the body.
Both oils help absorb nutrients due to their content of monounsaturated fats. A study found that dressing a salad with avocado oil greatly boosted the absorption of carotenoids from the veggies16. Likewise, adding olive oil to tomato juice was seen to boost the absorption of the carotenoid lycopene17.
Although both avocado oil and olive oil offer countless health benefits like heart health, weight management, anti-inflammatory properties, and skin care, there might be times where one is more beneficial. For example, olive oil might be better for people who put a premium on its higher polyphenol content. Meanwhile, avocado oil might be a better fit for high-heat cooking due to its higher smoke point.
In general, both avocado oil and olive oil add health benefits to your diet. However, do think about personal tastes and specific health needs before buying the oil. This will guide you in choosing the right oil for how you live or as per your lifestyle.
Also Read: Canola Oil: Uses, Benefits, Side Effects by Dr. Smita Barode
Summing it up, avocado oil and olive oil provide a lot of health benefits, flexibility in cooking, and taste. Knowing their nutritional differences and proper uses, you can make an educated choice on the best oil for your diet.
Ultimately, personal taste and individual needs will play a big part in deciding the best oil for you. Grab the chance to test and try out each oil. Then, find your own balance. Logic and some new insights can help you make an educated choice on the best cooking oil.
In many cases, yes. However, remember that their taste profiles and smoke points differ. For high-heat cooking methods, avocado oil might be a better fit. At the same time, olive oil is more suitable for lower-heat applications or as a finishing oil.
Extra virgin olive oil and cold-pressed avocado oil often rank higher in terms of quality and nutritional worth. Yes, they’re pricier. But if your main goal is getting the max health benefits, paying more might be worth it.
Keep both oils in a cool, dark place. Keep them away from heat and direct sunlight. This will extend their shelf life and keep their flavour and nutrients. Also, always seal the container tightly after each use.
As long as they’re part of a balanced diet, there are little risks with avocado oil or olive oil. But it’s important to pick quality products. Also, pay attention to the oils’ smoke points while cooking to avoid harmful free radicals.
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.
Most of the time, we don’t feel our heartbeat. And this is because, when our heart’s rhythm is normal, we usually don’t notice it. But, when it changes, we start to feel it. This is known as heart palpitation. It could be your heart beating too slow or too fast or even feeling like it stopped. Heart palpitations often feel like a fluttering, rapid, or irregular heartbeat. Individuals may feel that their heart is pounding, racing, or experiencing a skipped beat. Palpitations usually aren’t harmful, but they can be uncomfortable causing worry. Sometimes, they may be associated with underlying medical conditions.
Palpitations can arise for many reasons. These might be stress, heavy doses of caffeine or nicotine, excessive alcohol, hormones changing in women, certain medications or anaemia. Other heart palpitations reasons can be hyperactive thyroid, low potassium, or hypoglycaemia, irregular heartbeat or serious heart disease. In rare cases, a heart attack might also cause them1.
Did you know?
To effectively manage heart palpitations, you first need to diagnose the underlying cause. You must know when to get help and understand what your doctor may suggest.
If heart palpitations come with chest pain, shortness of breath, intense dizziness or a feeling of doom, it needs immediate medical attention. These heart palpitations symptoms could mean severe issues like arrhythmias or heart disease1.
Your healthcare provider will give you a physical check-up, listen to your heartbeats and look at your medical history. They may suggest some additional tests1.
The following cardiovascular assessments may be advised:
Dealing with heart palpitations requires multiple simultaneous approaches. Medical procedures, home remedies, and changes in diet can all come into play.
If heart palpitations are arising due a heart condition, medical procedure or medicine use may not be needed. In case of other underlying causes too such as hormonal issues or anaemia, medical management may be necessary. Your doctor can advise you best based on your condition1.
At home, you can also take some steps for managing heart palpitations. Avoiding things that spike palpitations can help. Controlling stress is also important. Yoga, meditation, and deep breathing can assist in this. Be sure not to use drugs like cocaine as they can cause palpitations too1.
Vagal maneuvers can slow your heart rate by stimulating the vagus nerve. This can involve putting cold water on your face, trying to gag, or dunking your face in cold water. But before trying these steps, consult your healthcare provider5.
Changing your diet can help avoid foods causing palpitations and increase those calming them.
Caffeine might potentially exacerbate heart palpitations in susceptible individuals. Therefore, if you experience heart palpitations, I strongly advise avoiding drinks or foods that contain caffeine, such as cola12.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Did you ever think about how much our diet influences heart palpitations? Some foods can lead to palpitations, while others can lessen them.
If you’re wondering what foods to avoid if you have heart palpitations, these are some of the foods that can actually set off or intensify palpitations in people prone to them.
Caffeine and energy drinks can stimulate the nervous system causing heart palpitations. Even though occasional use is safe, too much caffeine can cause palpitations6,7.
Excessive alcohol use can also cause heart palpitations. Cutting down or avoiding alcohol can help manage them1,6.
Red meat, high in saturated fats, can raise cholesterol and trigger palpitations. Swapping red meat for plant-based protein can aid in reducing this risk8.
Highly processed foods such as canned soups or packaged meals often contain too much salt and preservatives. These could disturb the heart rhythm causing palpitations. Opting for fresh foods instead of processed ones is a more heart-healthy option6.
Excessive sugar intake can contribute to heart palpitations, as it may lead to sudden spikes and crashes in blood sugar levels. Limiting high-sugar foods can help manage blood sugar and lowers risk of heart diseases, thereby reduce the likelihood of associated palpitations6.
More salt means increased risk of high blood pressure thus more chance of palpitations. So, cut down on salt and keep palpitations in check6.
It’s ideal to avoid or consume the above-mentioned food items in limited quantity if you suffer from palpitations. However, for a more personalized plan, it’s best to discuss with a certified nutritionist.
But it’s not all doom and gloom. Some foods could help reduce frequent heart palpitations and support overall heart health.
Fresh fruits are heart-healthy. They contain essential vitamins and potent antioxidants. Their soluble fibre can also lower bad cholesterol levels decreasing palpitations9.
Whole grains support heart health through ample fibre content. This removes harmful cholesterol types, thus reducing the chance of heart disease and palpitations9.
Soy foods are rich plant-based proteins. They offer various heart benefits like reducing blood pressure and cholesterol levels, helping in reducing palpitations10.
Magnesium is a mineral that helps proper functioning of heart. Magnesium administration has been shown to be beneficial in certain heart rhythm disoorders7. Thus, consuming foods rich in magnesium such as dark chocolate, avocado and nuts can help lower palpitations6.
Although further research is needed, some studies have found the benefits of a plant-based diet to help support normal heart rhythm7. It’s a good idea to follow a balanced diet and include the above-mentioned foods in your diet if you suffer from palpitations. But discuss with your doctor before including anything new in your routine diet if you suffer from underlying medical conditions.
Based on my understanding gained over the years, it is worth noting that certain foods, such as salami, and aged cheeses might potentially contribute to heart palpitations. These foods may contain a compound called tyramine, which has been associated with increased blood pressure13.
Dr. Rajeev Singh, BAMS
Also Read: What Your Troponin Levels Reveal Before a Heart Attack?
Lifestyle changes can have a big role in managing heart palpitations and keeping your heart healthy. Let’s see on how to do that.
I may suggest to stay away from consuming spicy foods, particularly when it comes to conditions such as heart palpitations. In my experience, I have observed that spicy foods might potentially trigger heart palpitations in certain individuals14.
Dr. Smita Barode, B.A.M.S, M.S.
Knowing more about heart palpitations, triggers, and effective management helps you lead a healthier life. Keeping active, having a balanced diet, getting enough rest and reducing stress can manage palpitations. Avoid food items like caffeinated drinks, excessive alcohol, red meat, processed or sugary foods and too much salt. But don’t forget that medical issues can also cause palpitations. So, always stay alert and seek medical help when needed.
Also Read: Food Items To Include In Your Diet If You Have Varicose Veins
A diet containing less known cardiac irritants and good amount of exercise, sleep and stress management can care for your heart.
If changing diet doesn’t ease heart palpitations, reach out to your healthcare provider. The palpitations might point to a hidden health issue needing medical attention.
While most palpitations are harmless, they can be discomforting. If they come with chest pain, loss of consciousness, uncommon sweating, dizziness or light-headedness, it’s serious. Seek medical help right away in such cases.
While occasional heart palpitations while sleeping can be normal, persistent or disruptive cases may indicate an underlying issue and should be evaluated by a healthcare professional for a comprehensive assessment.
In some cases, excessive gas and bloating may lead to increased pressure on the heart, causing palpitations. If symptoms persist or worsen, it’s advisable to consult a healthcare professional for a thorough evaluation.
To alleviate heart palpitations, try practicing deep breathing exercises, staying hydrated, and avoiding stimulants like caffeine. If symptoms persist or worsen, seek medical advice for a proper diagnosis and personalized treatment plan.
Yes, dehydration can contribute to heart palpitations by reducing blood volume and affecting electrolyte balance. Maintaining adequate hydration is important for cardiovascular health and may help prevent palpitations.
Vaping may contribute to heart palpitations, as certain substances in e-cigarettes can impact cardiovascular function. The long-term health effects of vaping, including its impact on heart health, are still being studied. Consultation with a healthcare professional is recommended for individuals experiencing palpitations related to vaping.
Yes, hormonal changes during menopause, particularly the decrease in oestrogen levels, can lead to heart palpitations in some women. While usually temporary, persistent or severe symptoms should be discussed with a healthcare professional.
Yes, gastro oesophageal reflux disease (GORD) can be associated with heart palpitations. The irritation of the oesophagus due to reflux may stimulate the vagus nerve, impacting heart rhythm. Consultation with a healthcare professional is advised for a proper evaluation.
The duration of heart palpitations varies, and they may last for a few seconds to several minutes. If palpitations persist or are accompanied by other concerning symptoms, it is advisable to consult a healthcare professional for a thorough evaluation.
Heart palpitations after eating can be triggered by various factors, such as the release of digestive hormones, increased blood flow to the digestive system, and consumption of stimulants like caffeine or high-sugar foods. Additionally, overeating or underlying medical conditions may contribute to this phenomenon.
Certain vitamins like magnesium and potassium play a role in maintaining heart rhythm, and deficiencies may contribute to palpitations. Ensuring a balanced diet with adequate levels of these vitamins can help support heart health and reduce the occurrence of palpitations.
For minimizing heart palpitations during sleep, lying on your left side is often recommended. This position can help reduce pressure on the heart and promote better blood flow, potentially decreasing the likelihood of palpitations.
Factors like anxiety, hormonal fluctuations, or sleep apnoea can contribute to heart palpitations at night; managing stress, maintaining a consistent sleep schedule, and addressing underlying health issues may help alleviate nighttime palpitations.
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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If you’re in a mood for a delicious bowl of noodles but concerned about its health implications, you’re in the right place. Nowadays, there’s a growing trend towards healthier food choices including better alternatives for pasta and noodles as well. Options like whole wheat, beans, and vegetables are becoming popular in this category. This blog focuses on some healthier noodle options for those looking to make better dietary choices.
A wide range of healthy noodles exists. Each type has special benefits. Let’s get a closer look at their values and gains.
Whole-grain is a top pick for nutritious noodles. Let’s check out its nutrients and its gains.
Chickpeas are a common ingredient used to make this, preferred for its rich taste and health benefits.
Red lentils or black beans are other healthy options that can be used in this category4.
Veggie options like zucchini and spaghetti squash make noodles exciting and nutritious.
In my opinion, Shirataki noodles may aid in weight loss. Researchers11 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 them a potential diet food during a weight loss journey.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
When looking for healthier noodle options, shirataki noodles are gaining a lot of popularity these days. But a lot of us don’t know what exactly these are. So, let’s find out.
“Shirataki”, also called miracle noodles, originally come from Japan. They’re clear, skinny or jelly-like strands, made from konjac yam6. They’re almost zero-calorie, few carbs and rich in fibre7. They’re loved by keto, low-carb, or gluten-free dieters.
Glucomannan is the fibre found in these noodles. It is known to have some great health effects. It may act as probiotic and provide healthy bacteria to gut. It can also help improve bowel movement and ease symptoms of constipation8.
Frequent intake of Glucomannan may help in your weight loss journey. It gels up when it soaks in water, so it keeps you full for longer. It’s mainly known to lower hunger and calorie intake9. But do consult a health care professional before adding it regularly to your diet.
Studies show that Glucomannan might help cut blood sugar levels. It might be helpful in managing blood sugar in people with diabetes and insulin resistance. It might also slow the stomach’s emptying. This leads to a slower rise in blood sugar levels after meals9.
Many suggest that Glucomannan can help cut cholesterol in the body. It may help reduce the amount of bad cholesterol in blood and thus can also be beneficial for your heart health10.
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. Researchers12 have found that Glucomannan fibre in the noodles may aid in lowering cholesterol by encouraging the liver to generate bile that metabolises cholesterol. This by-product is then removed through bowel movements.
Dr. Rajeev Singh, BAMS
Consuming Shirataki noodles can lead to digestive problems. Loose stools, bloating, and gas are some examples9.
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.
Also Read: Chickpeas (Garbanzo beans): Uses, Benefits, Side Effects By Dr. Rajeev Singh
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 whole grain to chickpeas, vegetable to shirataki noodles, you have a plenty of choices. Choose your favourite, make a tasty dish, and relish the taste of health in every bite!
There are several types of healthy noodles available, 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.
Yes, Healthy Noodles are essentially low in carbohydrates, making them a great option for people looking to lose weight or cut down on carbs, but always consult a doctor before anything new if you suffer from any chronic illness.
Egg noodles are high in protein and can be beneficial if you are aiming to incorporate more protein into your diet.
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.
1. Wongprawmas R, Sogari G, Menozzi D, et al. Determinants of US University Students’ Willingness to Include Whole Grain Pasta in Their Diet. 2021;18(6). https://www.mdpi.com/1660-4601/18/6/3173
2. Bojarczuk A, Kęszycka P, Marszałek K, Gajewska D. The Effect of Cooking and Cooling Chickpea Pasta on Resistant Starch Content, Glycemic Response, and Glycemic Index in Healthy Adults. Metabolites. 2024;14(11):585. doi:10.3390/metabo14110585 https://pubmed.ncbi.nlm.nih.gov/39590821/
3. Begum N, Khan QU, Liu LG, Li W, Liu D, Haq IU. Nutritional composition, health benefits and bio-active compounds of chickpea (Cicer arietinum L.). Front Nutr. 2023;10:1218468. doi:10.3389/fnut.2023.1218468 https://pubmed.ncbi.nlm.nih.gov/37854353/
4. Graf D, Monk JM, Wu W, Wellings HR, Robinson LE, Power KA. Red lentil supplementation reduces the severity of dextran sodium sulfate-induced colitis in C57BL/6 male mice. Journal of Functional Foods. 2020;64:103625. doi:10.1016/j.jff.2019.103625 https://www.sciencedirect.com/science/article/pii/S1756464619305493
5. Dionio JB. Formulation of Vegetable Noodles. International Journal for Multidisciplinary Research. 2024;6(3). doi:https://www.ijfmr.com/papers/2024/3/21094.pdf
6. Habla FA, Cambaliza CJ, Detera TF, Janer MLG, De Jesus G. Development of an Enriched Lubi-Lubi (Ficus pseudopalma) Noodles. jpair. 2012;10(1):35-55. doi:10.7719/jpair.v10i1.181 https://www.researchgate.net/publication/272774227_Development_of_an_Enriched_Lubi-Lubi_Ficus_pseudopalma_Noodles
7. Shirataki Noodles. 2022. doi:https://fdc.nal.usda.gov/food-details/2396564/nutrients
8. Chen HL, Cheng HC, Wu WT, Liu YJ, Liu SY. 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. Journal of the American College of Nutrition. 2008;27(1):102-108. doi:10.1080/07315724.2008.10719681 https://pubmed.ncbi.nlm.nih.gov/18460488/
9. Fang Y, Ma J, Lei P, et al. Konjac Glucomannan: An Emerging Specialty Medical Food to Aid in the Treatment of Type 2 Diabetes Mellitus. Foods. 2023;12(2):363. doi:10.3390/foods12020363 https://pmc.ncbi.nlm.nih.gov/articles/PMC9858196/
10. Ho HVT, Jovanovski E, Zurbau A, et al. 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 ,. The American Journal of Clinical Nutrition. 2017;105(5):1239-1247. doi:10.3945/ajcn.116.142158 https://pubmed.ncbi.nlm.nih.gov/28356275/
11.Mohammadpour S, Amini MR, Shahinfar H, Tijani AJ, Shahavandi M, Ghorbaninejad P, Djafarian K, Shab-Bidar S. Effects of glucomannan supplementation on weight loss in overweight and obese adults: a systematic review and meta-analysis of randomized controlled trials. Obes Med. 2020;19:100276. doi:10.1016/j.obmed.2020.100276. https://www.sciencedirect.com/science/article/abs/pii/S2451847620300968
12. Jian X, Jian S, Deng B. Konjac glucomannan: A functional food additive for preventing metabolic syndrome. J Funct Foods. 2024;115:106108. doi:10.1016/j.jff.2024.106108.https://www.sciencedirect.com/science/article/pii/S1756464624001105
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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