Weight loss is a goal for many in the modern world; it is not only for a better appearance but also for improved health quality and self-confidence. Physical activity plays a role, but dietary control has to be prioritized for individuals looking forward to managing their weight. One such effective and healthy approach is the calorie deficit diet.
Calories are necessary for health and provide the body with essential energy but consuming too much of calorie leads to weight gain. Did you know? If you could cut down on at least 500 calories per day, you could lose up to 454 grams per week, which means nearly 2 kg in a month1. Isn’t it wonderful!
And this is why, despite a variety of specific eating plans like low-carb or keto diets, majority of people adopt a low-calorie diet plan. Studies also confirm that reducing daily calorie intake is the most crucial factor for weight loss and the calorie deficit diet does the same2. Let’s discuss in detail about this diet.
A calorie deficit diet is a diet pattern where you consume fewer calories than your body’s requirement, which results in a shortfall of energy forcing your body to use stored fat for energy, which further leads to weight loss3. There are different terms for this diet pattern for e.g. calorie restricted diet, energy deficit diet, low calorie diet, very low calorie diet etc. While calorie reduction is the goal, an effective way is to ensure your diet is rich in fibre, as fibre-rich foods make you feel full for longer4.
The food we eat gets converted into energy or calories. Our body utilises these calories for normal functions like regulating body temperature, pumping of heart, breathing and also for physical activity. When the calories consumed are in excess to those used, they are stored in the body as fat, which leads to weight gain. With a calorie deficit diet, the intake of calories is lesser than the body’s requirement. Burning more calories than intake creates a negative energy balance, which causes the body to start utilising the stored fat as source of energy, thereby resulting in weight loss3. However, it is important to note that factors like age, sex, body composition and metabolism play an important role in how well calories get utilized by our body and hence they may have an impact on how well these diet’s work.
So basically, despite the confounding factors, to lose weight, the body needs to burn more calories than it consumes. And this can be achieved either by increasing the levels of physical activity (regular exercise) or following a calorie deficit diet or best, a combination of both3.
The most widely accepted healthy weight loss strategy involves maintaining a consistent daily calorie deficit of 500 to 750 calories2. This level of deficit typically leads to a healthy weight loss rate of about 2 kg per month, which is considered safe for most people1. However, this also depends upon personal needs, your metabolism and physical activity levels. As per calorie deficit diets, the daily caloric allowance ranges from about 1200 to 1500 calories for women and 1500 to 1800 calories for men for healthy weight loss5.
High calorie deficit such as more than 800 calories is usually not recommended for long-term as it can result in adverse health effects, including low energy, fatigue, decreased bone density, and nutrient deficiencies6,7.
Note: Before beginning any new diet, you should always consult your healthcare provider or a dietitian to understand the right calorie deficit requirement for you.
Following a calorie deficit diet is the basic step to lose weight. Along with weight loss this diet may offer some other benefits too such as:
A healthy eating pattern should focus on replacing high calorie foods with choices that are lower in calories and fat, but high in fibre and water to keep you full4.
First calculate how much your daily calorie intake should be with this diet. You can calculate this by using an online calculator and get to know the daily caloric requirement for your body to maintain your weight. From this value, you can deduct about 500 calories to achieve a calorie deficit level.
Design a diet plan that is rich in both essential nutrients and fibre. Prioritizing foods that are nutrient dense and high in fibre will help you feel full for longer without adding excess calories. Include a variety of fruits, vegetables, whole grains, and fat-free or low-fat milk products and lean meats, poultry, fish, beans, eggs, and nuts. Modify recipes to reduce fat and calories. Choose grilled, broiled, or poached chicken or fish instead of fried4.
Include a combination of proteins, good fats and complex carbs in all your meals. Balance your diet by prioritizing nutrient rich foods and minimizing sources of unhealthy fats and sugars. For e.g. Use non-fat milk instead of whole milk, use plain low-fat yogurt or Greek yogurt instead of sour cream in recipes, replace butter with soft margarine that has no trans-fat. Review food content labels or using online resources to check the caloric value of everything you eat1,4.
Portion control means being more conscious on the amount of food you consume. For that skip seconds, that is, fill your plate at once and keep extras in the kitchen. If you still feel hungry, take a second helping of vegetables, fruit, or salad.
Serve one part of anything that you are going to eat in a bowl or a plate to avoid overeating directly from a bag or box1.
Note: This may vary based on individual’s metabolism and specific health conditions. It is always better to consult a nutritionist before starting a diet plan.
An individual on low-calorie diet can consume approximately 1000-1800 kcal per day2,5. The following sample plans can be a good start if you are looking to try out the calorie deficit diet9,10.
| Meal | Menu | Calorie |
| Breakfast | 0.5 cup (45g) cereals + 1 cup low fat milk or 175g yoghurt. | 275 kcal approximately |
| Lunch | 120g legumes + 1 cup rice (100g) + 1 cup mix vegetables, salad (cucumber, radish) | 520 kcal approximately |
| Snacks | 1 cup fruit salad (watermelon, papaya), 150g Greek Yoghurt or 20g roasted almonds/peanuts, 1 cup low sugar tea/coffee (can be divided and taken as morning and evening snacks) | 240 kcal approximately |
| Dinner | Vegetable soup with legumes (beans or peas)/cottage cheese OR vegetables 1 cup (broccoli or spinach) with a slice of wholegrain toast. | 220 kcal approximately |
| Total Calories | 1255 |
| Meal | Menu | Calorie |
| Breakfast | Omelette made of 2 egg whites and vegetables of choice, 50g diced ham + 1 slice toast. | 180 kcal approximately |
| Lunch | 120g lean meat/legumes + 1 cup rice + mixed vegetables bowl | 600 kcal approximately |
| Snacks | 20g snack bag of Popcorn or foxnuts, boiled egg, 1 cup low fat milk/tea/coffee (can be divided and taken as morning and evening snacks) | 210 kcal approximately |
| Dinner | 100g Fish (tuna or salmon) with 1 roti and salad (cucumber, tomato) or on a toast. | 300 kcal approximately |
| Total Calories | 1290 |
| Meal | Menu | Calorie |
| Breakfast | 100g baked beans, 1 slice wholegrain toast | 210 kcal approximately |
| Lunch | 0.5 cup cooked rice or pasta, 100g beans/chickpeas, Garden salad | 500 kcal approximately |
| Snacks | 50g nuts, 1 cup fruit salad, 2 wholegrain snack cracker, 1 cup herbal tea (can be divided and taken as morning and evening snacks) | 300 kcal approximately |
| Dinner | 1 small wholegrain roll, Tofu 80g, 1 cup steamed vegetable (carrot beans) | 220 kcal approximately |
| Total Calories | 1230 |
Please Note: Total calorie values may differ based on cooking methods and recipes.
Make up your mind on what all needs to be followed when you are starting with calorie deficit diet
Eat slowing and chew each bite properly so your brain gets signals of satiety and avoid overeating.
A calorie deficit diet is considered safe, provided it is followed properly and these common mistakes are avoided.
Tracking your weight loss journey will give you motivation to do a little better each day. There are different ways to track your weight loss:
Tracking can help you to evaluate on your progress, where you can see what is working well and which area needs to be a corrected.
The calorie deficit diet is a mostly supported and highly effective method for losing weight. By consistently consuming fewer calories than your body burns and by maintaining a safe deficit of about 500 calories daily, you can promote healthy fat loss, improve metabolic health, and establish better long-term eating habits. You can see a positive result if your diet is balanced, by focusing on nutrient dense foods, practicing strict portion control, staying hydrated, and avoiding common pitfalls like skipping protein or cutting calories too drastically. Combining dietary discipline with light physical activity and consistent tracking ensures both safe and sustainable results. Always consult a healthcare professional or dietitian before starting to ensure the plan is structured to your individual health needs.
Prioritize nutrient-dense foods to maintain a balanced intake of all essential nutrients, even on diet. Make sure to have enough fibre because fibre can make you feel full. You can have fruits, vegetables, whole grains, lean meat, egg etc. Adopt some fat-free or low-fat cooking techniques like steaming veggies instead of stir fry, all these changes will help you to maintain a healthy calorie deficit diet4,19.
Once you have established your target calorie deficit (typically 500 -750 calories), the next step is to create a detailed daily meal plan encompassing breakfast, lunch, snacks, and dinner. You must consistently track your daily calorie intake to ensure you stay within your established limits. Throughout the day, remember to practice portion control and mindful eating to support your deficit goal1.
To determine your appropriate daily calorie intake, you must first figure out how many calories you need to maintain your current weight. For that multiply your current weight (in pounds) by 15 (this roughly translates to the number of calories per pound of body mass) e.g. your weight is 155 pounds, 155 multiply by 15 is 2325, this should be you daily calorie intake to maintain your current weight. To achieve the safe weight loss rate of 1 to 2 pounds per week, you should consume at least 500 calories fewer than your total weight maintenance calories daily. For instance, if you require 2,325 calories to maintain your weight, your new daily calorie target should be between 1,325 and 1,825. Online calculators are also available for this calculation20.
Yes, you can continue with light workout along with your diet. For best results with your calorie deficit diet, incorporating mild exercise, such as a brisk walk for 30 to 40 minutes, is highly beneficial1.
Yes, calorie deficit diet is considered to be safe if properly managed, specifically by prioritizing nutrient-rich foods to meet your body’s nutritional needs. Avoid the temptation to cut too many calories too quickly in an effort to lose weight rapidly. If you have any underlying health issues, make sure to consult your doctor before starting your diet plan1,4.
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.
Central obesity or belly fat, is the excess fat stored around your belly or abdomen. According to a meta-analysis of over 280 population-based studies worldwide, about 41.5% of people aged 15 years and older have central obesity1. The main reasons for this are changes in lifestyle such as a high calorie diet and reduced physical activity. Visceral fat, which is a type of belly fat, is more harmful as it is responsible for causing several diseases like diabetes and heart disease3. Due to the associated health risks and impact on appearance and confidence, belly fat has become a major concern for many individuals2.
A lot of people want to know how to lose belly fat. Here is the good news! In this article, we will discuss in detail about belly fat, its types and causes, exercises to lose belly fat, some tips for healthy weight loss and common mistakes you should avoid while trying to reduce your fat. So, let’s get started.
Belly fat has adipose tissue, which is basically fat cells. They store energy, cushion the body, and help regulate temperature. Based on the location, belly fats can be classified into two as, visceral belly fat and sub-cutaneous belly fat. These fats differ in structure, developmental patterns, and function4.
There are many factors which contribute to belly fat, which ultimately leads to obesity. Let us discuss them in detail.
Changes in the standard of living and globalisation contribute to unhealthy lifestyle that can lead to weight gain. Now-a-days people have longer siting hours, be it for work (in front of computers) or for recreation (like watching TV, playing video games). This combined with a lack of physical exercise increases the risk of developing belly fat. Regular exercise is important for reducing belly fat, especially the visceral fat which has a greater chance of causing serious diseases5.
Poor dietary habits are an important risk factor for belly fat gain. Eating more calories than required by the body causes excess calories to be stored as fat, leading to obesity6. Belly fat can increase due to the consumption of energy-dense, processed foods1. Greater consumption of foods that have saturated fat is another cause of belly fat. Limiting the consumption of food with added sugar is also important5.
Studies show a link between poor quality of sleep and an increase in body weight. Sleeping for less than 7 hours a night regularly might affect the hormones which control hunger5. This can make you overeat because your body does not recognise that you are full. This ultimately leads to belly fat gain.
Stress, whether long-term or short-term can influence your brain and trigger hormones like cortisol. These are the hormones that regulate energy and appetite5. Changes in these hormones can make you eat more, which can lead to weight gain5.
Genetics is also a cause of belly fat in many. Researchers have found about fifteen genes which can cause obesity7. People with certain genes are more likely to regain belly fat after weight loss, while the genes linked to overall body weight do not predict weight regain8. This says that genetics affects belly fat more than overall obesity8. Hence, in people with a history of belly fat, maintaining a healthy lifestyle might lower the risk of belly fat regain.
Some medicines can cause belly fat by affecting the signals which control your hunger. These include medicines like antidepressants, birth control pills, medicines used for autoimmune diseases, insulin etc5
Some health issues like polycystic ovary syndrome (PCOS), Cushing’s syndrome, hypothyroidism, depression etc can cause weight gain or belly fat gain6. Eating-disorders like binge-eating and bulimia are the other causes wherein people consume a large amount of food and lose their control. Treatments are necessary for all these conditions6.
While it is difficult to reduce fat from a particular region of the body and most exercises focus on overall weight reduction, some cardio, high intensity and core strength exercises as well as certain yoga asanas can help tone the abdominal muscles. It’s ideal to do a combination of these for best results. Following are some great exercises you can do:
When exercising, ensure to start with warming up and end with cooling down and always listen to your body, don’t overdo. Remember, proper technique is very important while doing any form of exercise not just to get the ideal results but to prevent oneself from injury or muscle strain. If you are beginner, it is best to practise these under a trained profession for proper guidance.
Achieving healthy weight loss requires a combination of lifestyle changes. Here are some simple tips that you can follow to manage your belly fat.
Even small mistakes can slow down your progress. Below are some common errors to avoid when trying to lose fat.
There are many factors influencing belly fat such as genetics, lifestyle, medical issues, environmental factors like stress etc, however, opting for the right approach can help manage this. Choosing balanced nutrition, staying active, sleeping well, and avoiding common mistakes are the basic things that you have to follow for a healthier body and mind. Although it is difficult to lose fat from a particular body part, combining cardio with HIIT and strength-building exercises focussing on the core can help with overall weight loss and toning of the abdominal muscles. Remember, consistency, patience, and sustainable habits are the key to long-term success when it comes to fat loss.
Also Read: How To Lose Face Fat At Home Naturally
Measure your waist to check your visceral fat. Your waist circumference (perimeter) tells how much fat surrounds your organs. For females, it is 80 cm and for males, it is 95 cm. A waist measure greater than these are clear sign of health issues3.
A 5-minute warm-up is essential before you start your cardio workout. This will prepare you heart muscles to gently into exercise and will reduce injuries9.
Taking enough calories for your workouts, proper fluid intake, cutting your workouts if you feel stressed, resting at least 6 hours before workouts are some methods to prevent your body from getting over strained25.
Dancing not only helps with weight management but also improves heart and lung functions. It can boost your mental health, self-confidence, self-esteem, and social skills. Anybody of any age can enjoy dance as a sport or hobby. Plus, there are several options you can choose from such as Zumba, Ballet, Hip-hop etc. Here are some tips you should follow if you practise dancing:
Drink enough water before you start.
Take proper rest between dance sessions.
Do warm-up before you start dancing.
Cool down your body with stretches after dancing29.
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.
Did you know your body needs protein to build tissues and make hormones, enzymes, and haemoglobin? Proteins are the major structural components of tissues, including muscles, in our body1. Proteins are made of amino acids. Human body needs twenty amino acids for its growth and metabolism. Out of these, twelve are nonessential, that is, the body can synthesize them1. The remaining amino acids which cannot be synthesized by the body are essential amino acids, and these should be received from our diet1.
Not only non-vegetarian foods but vegetarian sources also play a significant role in meeting protein requirements2. Plant-based foods hold all the essential amino acids which are necessary for human body. If chosen smartly, they can satisfy the nutritional needs of an individual2.
In this article, we will discuss why proteins are important, some high protein vegan foods and their benefits, how to include them in your diet and if their excess could cause any harm. So, let’s get started!
Proteins are the main building blocks of muscles and other body tissues. They are also used to produce enzymes, hormones, and hemoglobin1. They may also be used as a source of energy (but not primary source). Missing any of the essential amino acids might affect tissue growth, repair, and maintenance1.
Proteins play a crucial role in tissue repair. Tissues lost during injury or illness are replaced by proteins, by supporting the growth of new tissues for wound healing. Body starts using proteins for energy after an injury3.
Enzymes are proteins, which are involved in almost all of the chemical reactions happening inside the cells, such as metabolism. Certain hormones like growth hormones, insulin etc are also proteins, which carry signals to help different cells, tissues, and organs to work together4.
Proteins are the major structural components of muscles. Muscle mass is essential, especially for athletes who do intense workouts. High protein intake promotes muscle protein synthesis and increase in muscle mass, thereby strengthening the muscles1.
Proteins bind to atoms and molecules and transport them within the cells or throughout the body4. They help transport nutrients, ions, and metabolites into and out of cells to support normal body functions. Some transport proteins are also involved in metabolism5.
Antibodies are special protein which recognise different foreign particles such as viruses and bacteria. They protect the body by killing these organisms and prevent future infections. Antibodies are a major component of our immune system4.
Daily protein intake is essential to meet different bodily functions. The recommended dietary allowance (RDA) for an individual differs based on sex, age, and health.
Dietary requirement of protein differs from infants to adults based on their age. Here are the protein requirements for each age category according to WHO6.
Note: For healthy individuals’ consumption of 2 g / kg BW /day is considered safe.
The RDA for pregnant and lactating women differ from non-pregnant women. The need of protein is higher during this period.
Although getting too much protein from diet is usually rare, even a very high protein vegan diet consumed over long periods of time might affect your body and cause some health issues like:
There are wide variety of vegan protein sources which are beneficial for humans. Here’s a high protein vegan food list that can help you meet your daily requirements.
Lentils come under legume family, which are rich in protein, essential amino acids, and fibres. These are beneficial because they provide high quality plant protein with low cost. The protein content in raw lentils is about 25gm and cooked ranges between 9.0–17.8gm per 100gm. Lentils are also rich in folate, polyphenols and other bioactive compounds with antioxidant properties. They can help raise blood iron levels, lower sugar levels, manage weight, and support gut health8. Lentils are a common ingredient found in Indian kitchens, usually consumed cooked as curries or even boiled as salads.
Almonds are nuts which are high in proteins. The protein content in almonds ranges between 16.8–25.4gm. Apart from protein, they have vitamins, minerals, and phytochemicals, that show anti-inflammatory and antioxidant effects. They are also rich in fibre. Due to their rich nutrient profile, regular consumption may help lower the risks associated with heart disease, diabetes, obesity, etc9. Almonds are a great snacking option that help curb hunger while meeting your nutrient requirements.
Chickpeas are good source of protein, which belong to legumes. Cooked chickpeas hold a protein of 8.86gm per 100gm. Besides, they are also rich in vitamins, folate, dietary fibre, and several minerals. They are especially helpful in reducing bad cholesterol (LDL), which is beneficial for heart health and also healthy for the gut10. Chickpeas can be included in your diet in several ways such as boiled chickpea salad, chickpea curries or ground chickpea (hummus).
Soya or soybeans, which belongs to legumes, are considered as high source of protein, approximately 40% protein. They are rich in isoflavones, phytosterols, other antioxidants and good fats that help balance blood lipid and sugar levels and keep the heart healthy. Soyabean may also have cancer-protective action, help lower the risk of osteoporosis (bone loss), and aid in managing menopause symptoms11. Soybean can be consumed cooked with veggies or rice, as tofu or tempeh in salads or curries or as soy milk in smoothies, desserts or with cereals.
Peanuts are a great source of proteins along with fibres, vitamins, and minerals. They have highest protein levels compared to any other legumes. 100gm of peanuts have about 25.8gm of protein. They are also rich in phenolic acids, flavonoids, and phytosterols and may help manage cholesterol levels. The resveratrol found in peanuts is an antioxidant which reduces the risks of cancer, heart disease, nerve diseases, tumours, and inflammation12. Roasted peanuts (when consumed in moderation) are thus a healthy snacking option. However, some individuals might experience the acidity issues with peanuts. Removing the peanut eye might reduce its intensity. Roasting the peanuts is also helpful.
Note: Those who have peanut allergy should avoid consuming it.
Quinoa, which is considered as a whole grain, is a very protein rich seed. It has all the essential amino acids needed for a human body. 100gm of quinoa contains 14.1gm of protein. Plus, it’s gluten-free and rich in vitamins, minerals, and folic acid. It has bioactive compounds which help prevent diseases such as heart diseases, diabetes, cancer, and obesity13. Quinoa can be substituted for rice or other grains, consumed with veggies, as khichdi, in salads or as a breakfast cereal.
Seeds such as chia seeds and pumpkin seeds have high amounts of proteins and omega-3 fatty acids. There are about 24.2 gm of protein in 100 gm of Chia seeds, and 9.75 g of protein in 32.25 g of pumpkin seeds. Seeds have bioactive compounds which have a beneficial effect on metabolic health, help improve blood sugar and lipid levels, and may also help boost immunity13,14. They can be added to desserts or trail mix for a healthy flavourful treat.
Leafy vegetables like amaranths, spinach, moringa etc are good sources of protein. These have a protein range of 9.31 g to 15.38 g per 100 g dry weight. They are also high in fibre and minerals like sodium, potassium, magnesium, and iron15. Other protein-rich vegetables include broccoli (4 g of protein per 148 g), asparagus (2 g per 93 g), sweet corn kernels (4 g per 90 g), and mushrooms (3 g per 84 g)16.
Oats are rich in protein and starch, and other nutrients like vitamin E, folate, and many minerals. They also contain dietary fibre, and phytochemicals17. They help in reducing cholesterol and have antioxidant properties. One cup of oats has about 4.75 g of protein18. Oats can be enjoyed with milk as breakfast cereals or with veggies as a replacement of high carb meals.
Beans are legumes rich in protein. They also contain other important micronutrients like magnesium, potassium, iron etc. They are beneficial in reducing the risk associated with heart disease, and diabetes. There are several types of beans. Black beans (86 g) contain 7.6 g of protein, Kidney beans (88.5 g) contain 7.7 g protein, Lima beans (94 g) contain 7.3 g protein, Navy beans (91 g) contain 7.5 g protein and Pinto beans (85 g) contain 7.7 g protein19. They can be consumed boiled as salads or cooked to make delicious curries.
Here are some easy-to-follow tips to include high-protein vegan foods in your routine diet and boost your protein intake:
The number of essential amino acids in different foods is different. Since all the essential amino acids are not found in all vegan sources, combining your high protein vegan foods is important25. Let’s see some examples:
Thus, consuming a diet which contains cereals, legumes, soy and nuts, will give all the essential amino acids required by the body25.
Myth: Vegan diets cannot supply enough proteins.
Fact: Vegans consume protein comparable to their requirement, and sometimes even more than the recommended value2. Average protein intake in vegans generally exceeds 0.8gm. Protein intakes of approximately 0.9–1.0 g/kg body weight was seen in several studies in vegans. A combined diet with plant-based sources like legumes, nuts, seeds, and whole grains provides all essential amnio acids, which is sufficient to meet the protein requirements for most adults.
Myth: Plant proteins lack essential amino acids, careful combination of vegan sources at each meal is essential.
Fact: Taking different protein rich vegan foods throughout the day is enough to meet the nutritional requirement (of all amino acids), and it is not necessary to combine them in every meal2.
Myth: Plant protein cannot keep muscle health, as they are of low quality.
Fact: Even though isolated plant proteins build muscle strength less efficiently than animal protein, with proper planning and sufficient intake, vegan diet will still provide enough protein for good long-term muscle health2,26.
Myth: There are not enough plant-based protein sources.
Fact: Vegans have several options like legumes, nuts, seeds, soy, vegetables, and whole grains, which will supply all essential amino acids when eaten in combination, to meet their protein need25.
Myth: Vegan protein is tasteless.
Fact: The taste of plant-based proteins can be improved through careful selection of ingredients and flavourings. Proper combinations of these can make vegan protein meals flavourful and enjoyable, like animal-based protein dishes27.
Proteins, which are essential for overall health, are made of essential and non-essential amino acids. The essential amino acids which should be supplied through food are abundantly found in a high protein vegan diet including legumes, nuts, cereals etc. These support muscle strength, immunity, and metabolic functions. There are several vegan options available, such soya, legumes, nuts, seeds, and protein-rich grains and vegetables, which can provide adequate protein and essential amino acids. Proper diet planning and intake can provide the daily RDA of protein from vegan sources, just as from animal sources, to meet an individual’s requirements.
Also Read: Calorie Deficit Diet: What Is It, How to Follow, Strategies and More!
There is no difference in the requirement of protein based on the type of source we consume. Protein requirements are regardless of any sources, provided the plant-protein diet includes a mix of sources2.
Human studies show that plant and animal proteins are almost equally digestible in humans, with only a tiny difference2.
High protein vegan diet rich in zinc such as chickpeas, nuts, lentils, and whole grains are best for immune system, as this mineral is essential for the development and proper functioning of immune cells28.
High protein vegan foods such as soy products (tofu and tempeh), legumes (beans and chickpeas) and wholegrains (quinoa) can be used as an alternative to meat or dairy sources for vegan athletes23.
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.
Sattu is a roasted flour which is widely consumed across eastern India. It is traditionally valued for its nutrition, versatility, and long shelf life and is typically prepared by roasting and grinding cereals or legumes, most commonly Bengal gram (black chickpea)1.
India is the global leader in chickpea production, contributing nearly half of the nation’s total pulse output, with an estimated 13.75 million tonnes harvested in 2021 to 222. This strong production base supports the widespread use of chickpea-based Sattu as a staple functional food across the country.
In this article, we will explore the nutritional profile of Sattu, its preparation methods, health benefits, and its growing relevance as an affordable, functional food.
Sattu represents a traditional form of ready-to-eat flour that combines convenience, cultural relevance, and functional nutrition. It is an affordable and readily available food option. This makes it a common energy dense food for various strata of life.
Although various grains are used, Bengal gram (black chickpea) is the most common and preferred ingredient because of its high protein content and robust flavour1. The roasting process not only enhances taste but also improves shelf life, decreases moisture content, and increases digestibility3.
Sattu is often referred to as a “poor man’s protein” due to its affordability and dense nutritional profile. In many parts of eastern India, particularly Bihar and Uttar Pradesh, it serves as a staple food ingredient used in beverages and stuffed preparations4,5.
Note: Sattu composition may vary, with some versions including added spices, salt, or grains like barley or wheat1.
Sattu is a highly nutritious food that offers a balanced mix of carbohydrates, protein, fibre, and healthy fats, making it an excellent food option for daily consumption. The table below represents Sattu’s nutritional values6:
| Nutrient | Amount (per 100 g) |
| Energy | 413 kcal |
| Carbohydrates | 64 g |
| Sugar | 20 g |
| Protein | 25 g |
| Fiber | 18 g |
| Total Fat | 5.50 g |
| Sodium | 0.27 g |
| Cholesterol | 0 g |
Note: The nutritional profile given above represents average values; however, these may vary slightly depending on the raw material quality, processing method, and the manufacturer.
Sattu offers a wide range of health benefits due to its rich nutrient profile. Common Sattu benefits include:
Sattu is naturally rich in insoluble fibre. This may add bulk to the stool and stimulate intestinal motility. In addition to this, its very low sodium content helps avoid bloating and gastric discomfort that could promote smoother digestion6. Thus, regular intake may support individuals with constipation and improve overall gut function.
Sattu may help improve metabolism because of its high protein and low sodium composition6. Protein is known to increase satiety (feeling of fullness), which in turn reduces excess calorie intake throughout the day7. Thus, Sattu may indirectly contribute to weight reduction efforts.
Sattu has 0 g cholesterol per 100 g6. It is seen that a low-cholesterol diet has the potential to support cardiovascular health and reduce the risk of lipid-linked disorders8. This makes it suitable for individuals with high cholesterol or hypertension6.
Sattu has an extremely low glycaemic index, meaning it releases glucose slowly into the bloodstream6. This may help avoid sudden spikes in blood sugar9. This property makes Sattu a safe and beneficial food option for individuals with diabetes.
Sattu helps maintain body fluid balance and has a natural cooling effect (especially when consumed with water). During the summer months, it could also help avoid dehydration and protect from heat stress and sunstroke6.
The presence of minerals like potassium and magnesium may help stimulate appetite when Sattu is consumed on an empty stomach. Further, its balanced nutrient profile also provides sustained energy. This makes it suitable for people recovering from a loss of appetite6.
Sattu may contain natural cleansing compounds that help flush out toxins from the body6. Regular consumption may also support metabolic detoxification and contribute to better immunity6,10.
Sattu is high in iron6. This supports red blood cell formation and may help avoid fatigue and anaemia6,11. Adequate iron intake is also linked to reduced hair fall and improved overall health12.
Sattu gives around 25 g of protein per 100 g. This could make it a highly efficient plant-based protein supplement6. Protein also supports muscle repair and improves metabolic rate13. This makes Sattu a suitable option for vegetarians needing high-quality protein.
Note: While initial studies have revealed the health benefits of Sattu, further large-scale human trials are needed to confirm these. Therefore, although Sattu consumption can be beneficial for health, it should not replace professional dietary advice, medical consultation, or individualised nutrition plans.
Sattu is a versatile ingredient widely incorporated into traditional dishes across different parts of eastern India. Its roasted flavour, high nutrient density, and ease of use make it suitable for beverages, snacks, and stuffed preparations. The following are some of the most popular culinary applications of Sattu6:
This is a culinary identity of Bihar that is also a long-lasting snack suitable for train journeys, evening snacks, or as a morning energy food.
How to prepare
This is a festive preparation made using Sattu as stuffing.
How to prepare
A popular summer drink made with water, commonly sold in Bihar and Uttar Pradesh.
How to prepare
Sattu is also used to prepare several traditional sweets and snacks, including6:
While black chickpeas (kala chana) offer many health benefits, potential side effects may arise (generally from overconsumption). Although rare, Sattu side effects may include:
Like with any natural product, if you consider including Sattu in your routine diet, the following should be kept in mind:
Traditional Ayurvedic practices suggest that Sattu should be taken by mixing it with ghee and sugar. It should be avoided in the night, immediately after meals and in very large quantities. It is also suggested to not chew Sattu with teeth or consume it along with water19, although scientific evidence is limited in this regard.
While clinically significant drug interactions are not well-documented in humans, research indicates that certain bioactive compounds in chickpeas may theoretically interact with some medications:
Also Read: Raw Banana: Uses, Benefits, Side Effects and More!
The Dietary Guidelines for Americans (DGA) recommend consuming 1.5 to 2.5 cups per week of cooked mature beans, peas, and lentils (including chickpeas). This intake may be used as a practical daily guideline for chickpea-based foods such as Sattu22.
Note: Since Sattu is high in fibre, it is best taken in moderation and (if needed) divided across the day. For personalised guidance on the appropriate amount, consult a doctor or dietitian.
Also Read: Brown Sugar: Uses, Benefits, Side Effects & More
Sattu is a versatile functional food with high protein, fibre, and minerals that make it valuable for both rural and urban diets. Its affordability, long shelf life, and use in dishes like litti chokha, sattu paratha, and cooling summer drinks further highlight its cultural and culinary significance.
While the benefits of eating Sattu (such as improved digestion and sustained energy) are well recognised, Ayurvedic texts recommend moderating intake and following proper consumption practices. Lastly, although no major drug interactions are documented, individuals with specific health concerns should consume it mindfully.
Also Read: Cherries: Uses, Benefits, Side Effects and More!
Sattu is generally safe, but consuming it in excess may cause bloating, gas, or constipation due to its high fibre content14,15. So, people with sensitive digestion or those not used to high-fibre foods may experience discomfort if they consume Sattu in excess.
Sattu may be taken daily in moderate amounts, especially as part of a balanced diet. While regular consumption supports digestion, hydration, and energy, it is best to avoid overconsumption due to its fibre load6.
Sattu has a low glycaemic index (GI). This means that it releases glucose slowly into the bloodstream and helps maintain stable blood sugar levels6. This property makes it a suitable dietary option for people with diabetes when consumed in moderation and without added sugar.
Sattu is traditionally considered a cooling food in Ayurveda. It is commonly consumed in summer with water to offer protection from dehydration and heat stress6.
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.
Medohar Guggulu, a classic ayurvedic formulation, is based on the traditional use of guggul (an oleogum resin) that is obtained from the Commiphora mukul tree1,2.
Medohara in Sanskrit means ‘fat-eliminating’ and in Ayurveda, Medohar Guggulu has been used to manage a wide range of metabolic and inflammatory conditions1,3. Modern research identifies guggulsterone as one of the major bioactive constituents of guggul, which supports the growing relevance of guggul-based formulations in contemporary health care2.
And with increasing interest in plant-based and mechanism-driven therapies, Medohar Guggulu remains a well-known classical formulation that continues to be explored for its potential benefits, active constituents, and mechanisms of action. Therefore, through this article, we aim to explore scientifically backed evidence for Medohar Guggulu uses, benefits, side effects, and more.
Medohar Guggulu is a traditional Ayurvedic formulation that contains Shuddha Guggulu (purified Guggulu) as its base, which is combined with other synergistic herbs. These may include
1. Sunthi (dry ginger)
2. Pippali (long pepper)
3. Marich (black pepper)
4. Chitraka (leadwort)
5. Haritaki (chebulic myrobalan)
6. Vibhitaki (beleric myrobalan)
7. Amalaki (Indian gooseberry)
8. Musta (nutgrass)
9. Vaividanga (embelia).
This herbal blend containing guggul is traditionally crafted to support balanced metabolism and healthy fat processing in the body4.
According to Ayurveda principles, descriptions and traditional beliefs, Medohara Guggulu acts through several mechanisms4:
Through these combined traditional actions, Medohara Guggulu is used in Ayurveda to support metabolic balance and healthy processing of lipids. However, clinical evidence confirming these effects and benefits is still limited.
Although Medohara Guggulu is primarily valued for its metabolic and lipid-modulating actions, an understanding of the nutritional and techno-functional properties of its key constituent, which is guggul (Commiphora mukul gum), will help provide insight into its broader relevance as a functional ingredient.
A recent analytical study investigating the nutritional profile of C. mukul gum powder reported the following5:
| Parameter | Value |
| Moisture | 2.07% |
| Fat | 17.43% |
| Protein | 9.77% |
| Ash (mineral content) | 6.73% |
According to this study, the gum exhibits a bulk density of 0.63 g/cm³, which indicates good compressibility and ease of incorporation into various formulations. It also possesses notable phytochemical richness, containing 6.91 mg GAE/g of total phenolics and 1.68 mg QE/g of total flavonoids, both contributing to its antioxidant potential.
Together, these characteristics position C. mukul gum as a nutritionally valuable and bioactive component, reinforcing Medohara Guggulu’s uses in obesity and metabolic disorders.
Medohar Guggul demonstrates several key advantages for metabolic and systemic well-being by combining traditional Ayurvedic principles with modern biochemical insights. Common Medohar Guggulu benefits include:
Medohar Guggulu helps improve digestion, boost metabolism, break down fat, and improve insulin function4,6. In a study on 58 obese adults, those taking Medohar Guggul with diet and exercise lost more weight than those on lifestyle changes alone, especially people weighing over 90 kg7. This suggests it may enhance weight reduction efforts in heavier individuals.
Medohar Guggulu shows anti-inflammatory properties which may help ease joint discomfort in osteoarthritis patients. A study showed that guggul extract may facilitate improvement in osteoarthritis of the knee by reducing knee pain, stiffness and enhancing mobility8.
Guggulsterone, the active compound in guggul, may help lower cholesterol. It does so by improving how the liver removes cholesterol and by reducing inflammation1. This supports healthier lipid levels and overall cardiovascular wellness.
Guggulipid has shown benefits in reducing nerve-related pain in animal studies by easing burning sensations and sensitivity9. These effects may be due to guggulipid’s action on nerve inflammation. This suggests it could help support the management of neuropathic pain.
Guggul (guggulsterone) may help support diabetes management. It helps to reduce high blood glucose levels by improving glucose tolerance and supporting better insulin function, suggesting it’s potential as adjunct in diabetes management10.
Due to the presence of bioactive compounds like phenolics and flavonoids, Guggul may help regulate inflammatory mediators and support immune health. This helps to balance the body’s immune response11.
Guggulsterone may help support healthy thyroid function. It can increase thyroid hormone activity and boost metabolic processes (as seen in animal models)12. This points towards its potential support to manage hypothyroid symptoms
Lab studies indicate that guggulsterone may slow the growth of cancer cells and help harmful cells self-destruct13. While more human research is needed, early evidence suggests guggulsterone may have protective, anti-tumour benefits.
While initial studies have shown positive results, more high-quality human research is needed to confirm the above-mentioned Medohar Guggulu benefits.
Note: Medohar Guggulu is an Ayurvedic formulation that may offer supportive health benefits, but it should never replace modern medical treatment for conditions like cancer, nerve disorders, diabetes, or heart disease.
Medohar Guggulu is traditionally taken in tablet or powder (churna) form, usually under the guidance of an Ayurvedic physician. The general approach focuses on supporting digestion, fat metabolism, and overall balance of Kapha and Vata.
Below mentioned are typical usage guidelines (general Ayurvedic practice):
As per Ayurvedic practice, certain foods and habits are said to support Medohar Guggulu’s benefits. These include4:
While Medohar Guggulu is generally well-tolerated when taken in recommended doses, modern clinical and toxicological studies show that some individuals may experience mild to moderate side effects. Possible Medohar Guggulu side effects include:
The most common side effects reported include stomach upset, loose stools, belching, and hiccups. These were noted in human studies of guggul resin and extracts and not directly with Medohar Guggulu14.
Higher doses may occasionally cause skin reactions such as redness or itching in some individuals14,15.
Hepatotoxicity has been documented in case reports following use of concentrated guggul extracts14,16. While uncommon, liver-related adverse events have been described and should prompt immediate medical review.
Animal studies show that guggul might stimulate thyroid hormone activity11,14. This may cause adverse symptoms in sensitive individuals.
Like with any natural product, if you consider including Medohar Guggulu in your routine diet, the following should be kept in mind:
Also Read: Tejpatta (Bay Leaf): Benefits, Side Effects, Nutritional Value & More
Guggul and its active compound, guggulsterone, influence liver enzymes, cholesterol pathways, and hormone receptors. And because of this, Medohar Guggulu may interact with some modern medicines. Possible drug interactions include:
Always consult a qualified doctor before starting Medohar Guggulu, especially if you have any medical conditions or are on medication.
Usually, 1-2 tablets per day after meals, often used for 6 to 12 weeks may be suggested, but the recommendation varies depending on the individual’s condition and the doctor’s advice4,7.
Also note that commercially available Medohar Guggulu tablets differ significantly in potency due to varying formulation, purification methods, and resin content. So, Medohar Guggulu dosage can vary depending on your needs and also the brand used.
Important: Since Medohar Guggul has metabolic and digestive effects, dosage should be personalised. Always consult a qualified Ayurvedic practitioner to know the right dosage based on your overall health and needs.
Also Read: Guggul: Uses, Benefits, Side Effects and More!
Medohar Guggulu is an Ayurvedic formulation enriched with the therapeutic benefits of guggul and other metabolism-supporting herbs. Both classical Ayurvedic texts and modern scientific research highlight its helpful role in supporting healthy weight management, improving metabolism, regulating lipids, promoting joint comfort, and enhancing overall systemic wellness. Research on guggulsterone (the active compound in Commiphora mukul) further reinforces its pharmacological value due to its antioxidant, anti-inflammatory, and cholesterol-balancing properties.
However, its effectiveness and safety depend greatly on product quality and correct dosing. More well-designed, long-term clinical studies are needed, and Medohar Guggulu should be used only as a supportive measure and not as a substitute for modern medical treatment.
When taken responsibly, along with a balanced lifestyle, a wholesome diet, and proper medical guidance, Medohar Guggulu has the potential to provide meaningful support for metabolic health and overall well-being.
Also Read: Kanchanar Guggulu: Benefits, Side Effects, Precautions & More!
Weight reduction varies from person to person. In a small clinical trial, people who used Medohar Guggulu along with diet and walking showed slightly more weight reduction, especially those above 90 kg, who were all able to reduce some weight6. However, Medohar Guggulu cannot cause major weight loss on its own; it works best as a supportive aid when combined with a healthy diet and regular exercise.
Medohar Guggulu is generally taken after meals with warm water, as this helps digestion and enhances its metabolic effect4. However, dosing may vary by brand and practitioner, so it is best to follow your doctor’s/manufacturer’s instructions.
To use Medohar Guggulu effectively, it should be combined with a balanced lifestyle. Most brands recommend taking 1 to 2 tablets, once or twice daily after meals, depending on the tablet strength and guggulsterone content. For best results, you may pair it with a light diet, regular physical activity, warm water intake, and controlled meal timings4. The formulation works by improving digestion, boosting metabolism, and helping the body burn excess fat more efficiently, but it is not a standalone weight-loss treatment. Always consult an Ayurvedic doctor (especially if you have existing medical conditions or take other medications) to determine the correct dose and suitability for your body type.
Yes, it is generally safe for prolonged use if consumed as and when recommended by a certified ayurvedic practitioner. Although, it’s ideal to consult the specialist at regular interval in between to monitor progress.
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.
Gond Katira (scientifically known as gum tragacanth) is a natural gum derived from plants that is valued for its unique cooling properties. Such gums form as pathological exudates (secretions) produced by plants in response to injury or stressful environmental conditions (like drought) through a process known as gummosis1.
Gond Katira is primarily sourced from Central Asia and Eastern regions, with Iran being the world’s largest producer and exporter. It exports approximately 300 to 500 metric tons annually to major markets in Europe, North America, and Asia. Although India is not a major producer, small-scale cultivation in the northwestern parts of the country contributes approximately 50 to 100 metric tons annually to the domestic market2.
Gond Katira continues to gain prominence in both traditional and modern applications because of its emulsifying, stabilising, and cooling properties. So, through this article, we aim to help you understand the potential Gond Katira uses, its composition, benefits, and any possible side effects.
As mentioned earlier, Gond Katira is the hardened exudate obtained from certain shrubs. These shrubs belong to the genus Astragalus (family Fabaceae), which typically grows in arid and semi-arid mountainous regions. The major species commercially used to produce Gond Katira include Astragalus gummifer, Astragalus microcephalus, and others adapted to harsh climates in Western Asia1.
Gond Katira is produced when the plant is injured or under environmental stress. When this happens, the sap of the plant comes out from the stems or branches. This sap eventually dries and forms flakes or ribbon-like structures1,3.
Gond Katira has two main fractions1:
Commercially available gum is found in ribbon or flake form, with ribbons generally considered of higher quality due to their uniformity and purity1.
Note: The physical grade depends on species, collection and drying method, which in turn affect purity and the swelling capacity of Gond Katira.
Gond Katira is used mainly as a gum/thickener (food additive) rather than a food commodity, so the nutritional profile of Gond Katira varies across commercial sources4.
Below are some commonly reported values for Gond Katira nutrition1:
| Item | Moisture | Carbohydrate | Protein | Bassorin fraction | Tragacanthin fraction |
| Gond Katira (per 100 g) | 8.79 to 12.94 g | 83.81 to 86.52 g | 1.65 to 2.59 g | Around 60 to 70% | Around 30 to 40% |
Gond Katira has been traditionally used in Ayurveda and is known for its health-supportive and promising functional properties. Common Gond Katira benefits include:
Gond Katira is traditionally valued for its cooling effect in hot weather, where it is consumed to moderate body heat and support hydration. Its ability to swell and form a gel-like mucilage helps retain water, potentially supporting fluid balance and providing a soothing effect during heat stress5.
Gond Katira may aid bowel movement regulation and help relieve mild constipation. The mucilaginous nature may coat the gastrointestinal lining gently, which could reduce irritation and support smoother passage of stool5.
Gond Katira has been promoted as a natural skin-supportive agent. The gel-matrix that forms when it absorbs water may help maintain skin hydration from within. It may also help with skin problems such as dryness, minor burns, rashes, and prickly heat when applied externally5.
The anti-inflammatory potential of Gond Katira suggests that it may help to support muscular or joint discomfort5. While not a substitute for medical therapy, it may possibly serve as a supportive adjunct.
Gond Katira’s mucilaginous fibres increase satiety5. This may help in reducing overeating and unnecessary snacking, making it a supportive natural ingredient for individuals aiming to manage weight.
The oligosaccharides in Gond Katira may help protect the liver by reducing damage, lowering oxidative stress, and improving blood sugar levels6. This suggests they may support liver health and help manage fatty liver conditions.
Gond Katira has immunomodulatory properties that may help support the body’s natural defence processes. In Ayurveda, it is traditionally believed to boost immune function, though more human research is needed to confirm these effects3.
Gond Katira has the ability to form gel. This along with its mild antimicrobial/antioxidant properties can make it useful in biomedical materials (such as hydrogels) for wound dressings and tissue scaffolds7.
Note: While several Gond Katira benefits are rooted in traditional Ayurvedic and Unani practices, only some are supported by emerging scientific evidence. Further large-scale human trials are needed to corroborate the traditional uses. Therefore, it should not be considered a substitute for medical advice. Moreover, individual responses may vary based on grade, species, quality, preparation, and dosage of Gond Katira.
Gond Katira is a highly adaptable natural ingredient and can swell into a soft and jelly-like consistency when soaked. This makes it ideal for preparing refreshing summer foods and drinks. Let us see how to prepare Gond Katira with a step-by-step preparation guide5:
Once soaked and prepared following the above guide, Gond Katira can be incorporated into a wide range of foods, beverages, and functional preparations. The following are some practical and enjoyable ways to include Gond Katira in the diet5:
Its jelly-like texture enhances taste while helping the body retain moisture. This makes these Gond Katira drinks a refreshing option in summer.
To prepare: Take the soaked Gond Katira and mix it into rose sherbet, lemon coolers, or sweetened herbal drinks.
Gond Katira adds a soft, slippery texture that complements other cooling ingredients, making falooda a refreshing drink.
To prepare: After soaking, layer the swollen Gond Katira with falooda sev, soaked basil seeds, chilled milk, and rose syrup.
Gond Katira’s mucilaginous fibre can give creaminess and enhance hydration. It may also support digestive comfort when added to blended beverages.
To prepare: Blend the soaked gel of Gond Katira with yoghurt or milk along with fruits like mango, banana, or berries.
Gond Katira adds a refreshing element to chilled fruit salads. This may help enhance its cooling effect during hot weather.
To prepare: Mix the soaked Gond Katira gel gently with cut fruits such as watermelon, muskmelon, citrus, or pomegranate.
Gond Katira’s natural gelling property creates light as well as hydrating desserts with a smooth and soft consistency.
To prepare: Combine the swollen gel of Gond Katira with milk or plant-based bases and flavour it with rose, cardamom, saffron, or vanilla.
Gond Katira enhances the smoothness of frozen desserts by improving texture and possibly reducing ice-crystal formation. This offers a naturally creamy finish without synthetic stabilisers.
To prepare: Blend the soaked Gond Katira into kulfi mixes or ice cream bases before freezing them.
And not just in your meals, Gond Katira may also be used in experimental skincare formulations as topical gels and natural cosmetic bases. It’s moisture-retention and soothing properties make it it suitable as a hydrating base in skincare formulations. You can prepare a smooth gel with the soaked Gond Katira and incorporate it into topical formulations (like after-sun gels, cooling masks, and lightweight lotions) to enhance hydration.
Gond Katira is usually well tolerated, and no major adverse effects are reported. Even long-term toxicity assessments have found no carcinogenic, genotoxic, or systemic toxic effects at tested doses in animals3,8.
However, Gond Katira is a viscous soluble fibre, and such fibres may increase the viscosity of intestinal contents, which can slow down the movement of food in the gut9. This may slightly delay digestion and reduce the speed at which certain nutrients are absorbed. In addition, as with any natural product, there may be a possibility of allergic reactions. Thus, Gond Katira should always be consumed in moderation.
Note: Gond Katira should never be consumed in its dry form, as it rapidly swells and may pose a choking risk.
As already discussed, Gond Katira is generally safe and beneficial, but certain precautions, such as the following, must be followed to ensure proper and safe use.
Important: Gond Katira should be sourced from reputable suppliers, free from contaminants, adulterants, or preservatives. Remember to prefer organic or pharmaceutical-grade material for both dietary and topical use.
Gond Katira may influence the effect of certain medications in the body:
Due to its mild cooling and potential blood-pressure-lowering effects, Gond Katira may enhance the action of antihypertensive medications. This may increase the risk of dizziness or hypotension5. Thus, people taking these medications should consult a doctor before using Gond Katira.
If you have any medical conditions or are taking any medication, it’s ideal to consult your doctor before incorporating any natural remedy in your routine diet including Gond Katira.
Also Read: Malkangani: Uses, Benefits, Side Effects & More!
A traditional and commonly recommended amount of Gond Katira ranges from 5 to 10 grams per day, depending on individual needs and digestive comfort5.
This quantity is typically enough to provide cooling, hydrating, and mild digestive benefits. Yet, it’s best to consult a registered ayurvedic practitioner to know the right dose for you depending upon your needs.
Also Read: Radish (Mooli): Uses, Benefits, Side Effects and More!
Gond Katira is a multifunctional natural gum valued for its cooling, hydrating, and digestive-supportive qualities. This makes it beneficial during hot climates and for overall wellness. Its unique ability to swell into a soothing gel allows it to be used in a wide variety of traditional and modern preparations that range from refreshing beverages and desserts to cosmetic formulations. While generally safe when properly soaked and consumed in moderation, mindful use is essential, particularly for individuals with specific health conditions or those taking medications.
As scientific interest grows, Gond Katira holds promising potential for future applications in natural health products, skincare, and functional foods.
Also Read: Sattu: Uses, Benefits, Side Effects & More
Gond Katira can generally be consumed daily in small amounts (around 5 to 10 g soaked) as traditionally practised. It is safe for most people, but overuse may cause bloating due to its high mucilage content5. However, individual tolerance may vary, so it is advisable to discuss regular use with a doctor, especially if you have medical conditions, take medications, or are pregnant or breastfeeding.
For both males and females, Gond Katira can be used for cooling, hydration, and digestive comfort, especially in hot weather. To use Gond Katira, it should be soaked beforehand for 6 to 8 hours. It can then be added to sherbets, milk drinks, smoothies, yoghurt, or lassi. It is important to keep in mind that pregnant or breastfeeding women should consult a doctor first due to limited safety data5.
Yes, Gond Katira mixes well with both hot and cold milk once soaked. It is often used in falooda, thandai, flavoured milk, kulfi mixes, and smoothies. Remember, to always use the soaked gel, never the dry crystals5.
Traditional practices (Ayurveda/Unani) have used Gond Katira as a natural cooling and strengthening agent, but there is no strong scientific evidence proving direct benefits for sperm count or motility5. It may support overall hydration and gut health, but it should not be considered a fertility treatment.
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.
Sexual health is an essential component of overall well-being, but many individuals face challenges that can significantly impact their quality of life. These common sexual health problems are quite diverse, ranging from issues like sexually transmitted infections (STIs), and difficulties with sexual function. One such male sexual dysfunction is Erectile Dysfunction, a most common issue particularly prevalent as men age.
Erectile dysfunction means, persistent inability to achieve or maintain a penile erection rigid enough for satisfactory sexual intercourse. It can affect men at any age but becomes more prevalent as age increases; it affects about 40% of men at age 40, and this rate rises to 70% by age 701. The good news is that lifestyle choices like diet, play a crucial role in managing this condition. Interestingly, the same foods that support a healthy heart also promote healthy blood flow to all parts of the body, including the penis1,2.
In the following sections, we will explore the best and worst foods for this condition based on scientific evidence, helping you understand how simple dietary adjustments can potentially improve vascular health and, consequently, your erectile function, and when to consult a doctor for the same.
The causes of erectile dysfunction are often multifactorial, involving psychological and physical issues:
These causes often involve mental and emotional factors, and they can exist even when physical causes are present:
While psychological issues like depression or the medications used to treat them, such as antidepressants can certainly trigger erectile problems, even vice-a-versa can happen. Erectile Dysfunction itself can, in turn become a significant cause of depression, anxiety, and performance related stress1,3.
These are physical conditions that directly affect the systems responsible for achieving and maintaining an erection:
Yes, just as healthy food is crucial for your overall health, it also plays a vital role in your sexual function. Research suggests that adopting a healthy diet can lower the risk of erectile dysfunction to a certain extent and also lead to improvement in symptoms for those already affected4. Healthy diet benefits erectile dysfunction by optimizing fat and sugar metabolism, increasing antioxidants, and raising nitric oxide, which are essential for erections5.
Note: A variety of factors contribute to erectile dysfunction, including neurological problems, hormonal imbalances, psychological distress, medication side effects, or structural abnormalities. Thus, although a good diet may be helpful, it cannot prevent the condition from occurring completely.
Diet plays a supporting role in dealing with erectile dysfunction, especially that is vascular-related. It aids in improving blood flow and boosting cardiovascular and sexual health. The foods listed below are rich in nutrients that help relax blood vessels, reduce inflammation, and improve circulation throughout the body including the blood vessels vital for an erection.
Foods like beets and dark leafy greens are great because they contain natural nitrates. These nitrates are converted by mouth bacteria into nitrite, which your body then uses to create nitric oxide (NO). Nitric oxide (NO) triggers the widening of blood vessels (vasodilation) in the penis by initiating a chemical chain reaction inside the muscle cells, specifically, it activates a pathway that ultimately lowers calcium levels, causing the smooth muscles to relax and allowing increased blood flow necessary for an erection7,8.
These fruits are rich with flavonoids. Research suggests that certain plant compounds called flavonoids can help with penile erection by restoring the balance between signals that widen blood vessels and signals that constrict them. They act by reducing oxidative stress, improving vessel wall function and increasing nitric oxide availability6,9.
Legumes are rich in flavonoids and minerals like magnesium, zinc and copper that offer antioxidant support, help improve blood circulation, maintain testosterone levels and boost overall sexual health, thereby improving erectile dysfunction6,10.
Nuts are rich in the nonessential amino acid arginine, which the body uses to produce Nitric Oxide (NO). By consuming foods rich in arginine, you provide the body with the building blocks it needs to produce more nitric oxide, further supporting the vasodilation effect needed for erections6,11.
These are a rich source of Omega-3 fatty acids, which contribute to lowering triglyceride levels and reducing clotting risks. They also help in reducing inflammation and improve endothelial function. By promoting a healthy blood lipid profile, they help improve health of your arteries, facilitating unrestricted blood flow12.
Honey is a rich source of natural antioxidants including flavonoids which are beneficial in erectile dysfunction. Moreover, studies13 in male rats have shown that consuming a honey solution can lead to increased testosterone levels. Since, erectile dysfunction may be linked to low testosterone levels that often come with aging, this may be a potentially active natural remedy.
When you eat watermelon, your body produces more nitric oxide. This nitric oxide helps relax and widen the blood vessels, resulting in improved blood circulation to the testes13.
While these foods have shown to contain compounds that are beneficial for blood vessel health, studies assessing their direct relationship with erectile dysfunction are limited. Thus, further large-scale human trials are needed to confirm their benefits in this condition.
While some foods can support sexual health, certain food items can also cause harm to your blood vessels or disrupt hormone balance, which are key to healthy erectile function, and thus, potentially worsen the condition. These include:
Red meat contains high amount of saturated fat. High intake of saturated fats leads to increased cholesterol and plaque build-up in the arteries (atherosclerosis). This clogging restricts blood flow throughout the body, including to the penis, which can contribute to erectile dysfunction14.
Excessive sugary drinks can spike up your blood glucose levels, promoting insulin resistance and increasing the risk of developing diabetes. Diabetes is one of the major risk factors for erectile dysfunction because high blood sugar damages blood vessels and nerves, impairing the ability to achieve and maintain an erection14.
Fried items are often high in fat oils, leading to high levels of saturated and trans fats. These fats contribute to developing high cholesterol and certain heart diseases. High levels of cholesterol can accumulate within the artery walls causing atherosclerosis, leading to arterial narrowing and reduced blood flow to vital organs16.
High sodium content food can lead to high blood pressure, which is a significant risk factor of erectile dysfunction. Hypertension damages the artery walls, reducing the blood vessel’s ability to expand and properly supply blood16.
Excessive alcohol consumption can elevate blood pressure and increase the risk of heart disease, it also raises level of triglycerides, a type of fat found in the blood, which can narrow blood vessel further leading to reduced blood supply16.
Here, we’ll bust some common myths about food and erectile dysfunction.
Myth 1: A specific miracle food will instantly cure erectile dysfunction.
Fact: Certain food can help to reduce the symptoms of erectile dysfunction, like berries, watermelon, nuts, legumes etc. But it does not provide an instant cure from erectile dysfunction.
Myth 2: Lifestyle factors are the only contributors to the development of erectile dysfunction.
Fact: While lifestyle choices are key contributors to erectile dysfunction, the condition is not solely responsible, medical issues such as diabetes, hypertension, and hormonal fluctuations also play significant roles1.
Myth 3: For boosting erections, a low-fat diet is the best.
Fact: Low-fat diets are generally good for heart health and improving circulation, but a very low-fat diet may be associated with low testosterone. Consuming a balanced diet containing omega-3 fats such as the Mediterranean diet is usually more heart heathy and aids in improving erectile dysfunction6.
Apart from making dietary changes, certain other lifestyle modifications can also help reduce the impact of erectile dysfunction. These include:
If you experience any of the following situations, a consultation with your healthcare provider is necessary to determine the underlying cause and explore effective treatment options21:
Also Read: Worst Foods for Oedema You Should Be Aware Of
We know that talking about Erectile Dysfunction can be difficult, but please understand that it’s a common, treatable condition often rooted in vascular health. The path to better sexual health and erections is the same good habits that lead to a healthy heart. By prioritizing a diet rich in nitrates, flavonoids, and omega-3s (found in vegetables, fruits, nuts, and fish) and limiting foods high in saturated fats, sugar, and sodium, you can directly improve your blood flow and sexual function. Take these manageable steps today and remember that when diet and lifestyle changes aren’t enough, professional medical help is available and highly effective. You are not alone in this, and positive change is absolutely within your reach.
Foods that are rich in compounds and nutrients which naturally enhance blood flow, such as nitrate-rich foods like beetroot and green leafy vegetables, flavonoid- rich fruits like berries, apple and orange, omega-3 sources like fishes (salmon, mackerel, sardines), all these foods can increase the overall blood flow in the body, including penis7,9,12.
A specific timeframe for how long a healthy diet takes to improve erectile dysfunction symptoms cannot be exactly determined. However, a lot of research indicates that adopting a healthy eating pattern offers supportive benefits in lowering the risk of erectile dysfunction and managing its symptoms6.
Erection problems are a very common issue, affecting nearly every adult male at some point. While these temporary difficulties often resolve on their own without much intervention, for some men, the condition can become a persistent or ongoing concern. If one has trouble to keep an erection for more than 25% of the time, it means you need to consult a health care provider21.
Following are the symptoms that characterize an erection problem, which may include trouble getting an erection, difficulty keeping an erection, and having an erection that isn’t firm enough for intercourse. Additionally, men experiencing erection problems may also report less interest in sex21.
Yes, even though erectile dysfunction can affect you at any age, if it occurs at an early age, it could be a warning sign of blood vessel problem like diabetes, hypertension or any other cardiovascular disease. Thus, it is important to keep a watch on your symptoms and report it to your health care provider15.
The effect of these oral medicines is most often seen within 15 to 45 minutes. And yes, there are certain risks associated with erectile dysfunction medications. Specifically, men who take nitrates for heart disease should consult their doctor before taking any erectile dysfunction medicines. Common side effects may include headache, upset stomach, nasal congestion, back pain, and dizziness19.
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.
Diabetes continues to be a major public health concern in India. According to the World Health Organization (WHO), it is estimated that around 77 million adults are presently living with type 2 diabetes and nearly 25 million are classified as prediabetic. The situation is further alarming, with over half of these individuals remaining unaware of their condition. This may increase the risk of preventable complications such as diabetic foot ulcers, vision loss (from diabetic retinopathy), chronic kidney disease, heart attacks, and even strokes1. Fortunately, as the burden of diabetes and its related complications grows, newer therapeutic classes have emerged to help people manage this condition.
Glucagon-like peptide-1 receptor agonists represent one such important advancement that offers multiple benefits in the management of type 2 diabetes. Meta-analysis and observational studies have shown that Indian patients respond to GLP-1 RAs similarly to populations globally2,3. This makes them a valuable option within modern diabetes care in India.
Therefore, through this article, we aim to provide informational awareness about GLP-1 drugs and their role in managing type 2 diabetes.
GLP-1 full form is glucagon-like peptide-1, and it refers to a natural gut hormone that helps regulate blood sugar, digestion, and even appetite.
The regulation of blood glucose levels (sugar levels) in people with type 2 diabetes is often disrupted. In such cases, GLP-1 hormone can help contribute to glucose control by stimulating glucose-dependent insulin release, reducing glucagon secretion, slowing gastric emptying, and eventually enhancing satiety.
Since GLP-1 acts on multiple pathways that are not fully addressed by other therapies, GLP-1 receptor agonists (drugs that mimic GLP-1 to improve insulin response and reduce glucose levels) have become the foundation for medications used in modern diabetes management3.
Glucagon-like peptide-1 receptor agonists or GLP-1 RA definition includes a class of medications that act in a similar manner to the GLP-1 hormone. These medications are used to manage type 2 diabetes mellitus and, in some cases, obesity3,4.
Regulatory authorities worldwide, including the U.S. Food and Drug Administration (FDA) and the Central Drugs Standard Control Organisation (CDSCO) in India, have approved GLP-1 RAs based on their safety and efficacy3,6.
Their primary indication is the management of type 2 diabetes, where they are used alongside diet and exercise to improve glycaemic control by enhancing insulin secretion, suppressing glucagon, and supporting healthier glucose regulation3,4. These agents have also demonstrated additional metabolic benefits such as delayed gastric emptying and reduced appetite, which contribute to improved overall glycaemic outcomes and cardiometabolic health7. While their main role remains in diabetes treatment, certain GLP-1 therapies are also approved for weight management in individuals with obesity or overweight with comorbidities, given their modest but clinically meaningful effects on appetite regulation and body weight2,6,7.
It is very important to keep in mind that GLP-1 drugs should not be used simultaneously with other GLP-1 containing products or combined with any other GLP-1 RA.
Note: Please note that GLP-1 RAs are prescription medications and must be used only under the supervision of a qualified healthcare professional.
As mentioned above, a GLP-1 receptor agonist works by mimicking the natural incretin hormone (hormones secreted by the gut) GLP-1, which may assist in lowering blood sugar in the following ways7,8:
Together, these steps support better glycaemic control and contribute to improved metabolic outcomes.
Note: These effects are observed and interpreted from clinical studies and should not be understood as direct personal guarantees for blood glucose or weight support.
The regulatory approval status of GLP-1 drugs varies across global and national health authorities. The table below provides an overview of key GLP-1 RAs, listing their generic names alongside their approval status by major regulatory bodies9,10.
| Generic Name | Formulation | Approval |
| Exenatide | Injectable | FDA and CDSCO approved |
| Liraglutide | Injectable | FDA and CDSCO approved |
| Dulaglutide | Injectable | FDA and CDSCO approved |
| Semaglutide | Both oral and injectable | FDA and CDSCO approved |
| Lixisenatide | Injectable | FDA and CDSCO approved |
Note: GLP-1 RAs differ in their dosing frequency (daily or weekly, depending on the agent). However, the specific type and dosage prescribed will depend on the clinical assessment made by the healthcare professional managing your treatment.
GLP-1 drugs may be prescribed for the following conditions as per American Diabetes Association/European Association for the Study of Diabetes (ADA/EASD) 2025 guidelines11:
Note: These are guideline-based indications at a population level. Only a qualified healthcare professional can determine whether a GLP-1 RA is appropriate for an individual patient, based on a full clinical assessment.
People who are starting GLP-1 therapy or are already taking GLP-1 medications (such as semaglutide, liraglutide, dulaglutide) need regular health monitoring. These blood tests help ensure safety, effectiveness, and early detection of side effects.
For convenience, PharmaEasy offers the following packages with comprehensive test panels for people starting or already using GLP-1 medications.
Based on clinical research and reviews, GLP-1 receptor agonist:
Note: It is important to understand that these agents (GLP-1 RAs) work best alongside healthy lifestyle measures and require regular monitoring. Further, while studies show several favourable effects, individual responses can still vary, and these outcomes are not guaranteed for every person.
GLP-1 drugs are generally well-tolerated, but like all medications, they may also have specific side effects and important considerations that you should be aware of7:
Caution: If any side effects occur, always discuss with a doctor, as they can assess their severity, determine whether treatment adjustments are needed.
You can support your overall well-being by adopting healthy, supportive lifestyle measures, such as:
If you are wondering “how to increase GLP-1 naturally,” certain lifestyle habits, such as the following, may help support your body’s own GLP-1 levels26:
Note: These habits are for general metabolic support and are not a substitute for medical treatment or professional advice.
Monitoring your health while using a GLP-1 receptor agonist is important, and certain symptoms or situations, such as the ones below, should prompt a consultation with a doctor:
You should also consult a doctor in the following cases7:
Regular follow-up is important. Additionally, you may always consult a doctor for guidance on dosing, side effects, or any concerns while using GLP-1 medications.
GLP-1 receptor agonists represent an important therapeutic option for managing type 2 diabetes and, in certain cases, obesity. Their benefits, such as improved glycaemic control, support for weight management, and potential cardiovascular protection, are well documented in clinical studies. However, they must be used under the guidance of qualified healthcare professionals, as individual responses vary and careful monitoring is essential. Most importantly, alongside medication, healthy lifestyle habits and informed dietary choices play a key role in supporting long-term metabolic health.
GLP-1 RAs are medications that work the same way as the natural GLP-1 hormone to help regulate blood sugar and support weight control. They work by increasing insulin when glucose is high, reducing glucagon, slowing stomach emptying, and promoting a feeling of fullness7.
Commonly available GLP-1 RAs include exenatide, liraglutide, dulaglutide, and semaglutide (injectable and oral)7. Please note that availability varies by country and regulatory approval.
The most frequently reported side effects are nausea, vomiting, diarrhoea, and mild hypoglycaemia (when used with certain other medications). Some individuals may also experience injection-site reactions or gallbladder-related symptoms7.
Diet and lifestyle can modestly support natural GLP-1 activity. For example, high-fibre foods, balanced protein intake, regular exercise, adequate sleep, hydration, and limiting refined sugars may help enhance metabolic balance, though they do not replace medical treatment23,24.
Anyone with type 2 diabetes needing better glucose control, individuals with obesity or weight-related health risks, or those with cardiovascular or kidney concerns should consult a doctor before using GLP-1 RAs. Medical guidance is also essential for people experiencing side effects or managing conditions such as pregnancy, pancreatitis, or thyroid-related risks7.
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.
Achyranthes aspera is a perennial herb widely found in tropical regions and has been traditionally valued for its various uses in different cultural practices. Common names for the plant include chaff flower, prickly chaff flower, and devil’s horsewhip. All parts of the plant, roots, seeds, leaves, flowers, and fruits, have traditionally been used for various purposes, such as for eye conditions and heavy menstrual bleeding2. During Ganesh Chaturthi, the leaves are used in Ganesh Patra pooja3.
A. aspera (chaff flower) is an upright, spreading herb with many branches and a quadrangular stem. It is a perennial plant that can live for several years and usually grows up to 6–7 feet in height. The stem has noticeable longitudinal ridges or grooves with hairy nodes.
The leaves of Achyranthes aspera are simple, short-stalked, and covered with fine hairs. They grow opposite each other on the stem, which is sharp-pointed and woody. The upper surface of the leaves is green, while the underside is yellowish. Each leaf is about 8–10 cm long and 7–8 cm wide, with an egg-shaped broad base and a pointed tip.
The plant produces small green or yellowish-white flowers arranged in long, axillary spikes that can grow up to 60 cm in length. Flowering occurs throughout the year. By the time flowers bend towards the stem in the fruiting stage, the bracts (small leaf-like structures around the flowers) become sharp, pointed tips, making the heads spiny to the touch.
Fruits are orange to reddish-purple or straw-brown capsules, contain a single seed, and are produced throughout the year. The fruit easily attaches to clothes and animal skin1,2,4.
A. aspera is mainly found in tropical Asian, African, and warmer regions. It is also found in Australia and America, Ceylon, and Baluchistan. In India, it predominantly grows like a weed on roadsides4.
A. aspera contains the following key components:
The plant A. aspera and its seeds contain carbohydrates, proteins, and several bioactive components, including flavonoids, saponins, and tannins, which may support overall health4.
Achyranthes Aspera or Chaff flower is highly nutritious and has caloric value. Based on some studies, it may have anti-diabetic activity and may be useful in managing diabetes11.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
The plant is known by different names in various parts of India, as follows.
Based on some research, A. aspera or Chaff flower might possess anti-fertility properties and might play a positive role in an unwanted pregnancy. However, its use should be in moderation and only after taking a professional opinion10.
Dr. Rajeev Singh, BAMS
A. aspera is generally considered safe when used in moderation, but may occasionally cause side effects like skin rashes and irritation5. If you notice symptoms after consuming A. aspera, you must consult your primary healthcare professional immediately9. As a precaution, it is important to consult a doctor before consuming this medicine to confirm whether it is safe for you.
Also Read: Lavender: Uses, Benefits, Side Effects, Precautions & More!
Achyranthes Aspera is a traditional medicinal herb or weed all over India. Almost all the parts (seeds, roots, and shoots) of A. aspera are used to prepare traditional medicines.
A. aspera may support the management of boils, asthma, in facilitating delivery, bleeding, bronchitis, debility, dropsy, cold, colic, cough, dog bite, snake bite, scorpion bite, dysentery, earache, headache, leukoderma, renal complications, pneumonia, and skin diseases.
Also Read: Aloe Vera: Uses, Benefits & Side Effects
Yes, traditionally, A. aspera is used for menstrual disorders like dysmenorrhoea. However, there is limited scientific evidence to prove this effect.
A. aspera supplements may support wound healing due to their tannin content, which is known to have astringent and anti-inflammatory properties. A. aspera supplements may also help improve blood flow to the wound. This synergistic effect may support faster wound healing.
A. Aspera supplement may support ulcer management as it contains a mixture of anti-ulcer and gastroprotective bioactive compounds. A. aspera supplements may be helpful in lowering the volume of gastric juice and total acidity, thereby increasing the pH of gastric juice. This may help in managing ulcer-related problems.
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
Magnesium is an important mineral that may help the body in several processes, including producing energy, helping muscles move, and supporting nerves to send signals. It also helps control blood sugar and blood pressure. Most of the magnesium is stored in bones and muscles, and only a small amount circulates in the blood. Low magnesium levels in blood can cause muscle cramps, weakness, poor nerve function, and even serious heart problem1,2.
When magnesium levels drop, doctors may recommend the most suitable form of magnesium supplementation to meet individual needs. There are different types of magnesium supplements available, like magnesium oxide, citrate, chloride, lactate, and glycinate. Among these, magnesium glycinate is a well-absorbed form in which magnesium is bound to an amino acid called glycine. This combination not only improves absorption but also makes it gentler on the stomach, reducing the chance of digestive discomfort compared to other forms. Magnesium glycinate has been shown to be helpful for people experiencing stress, anxiety, sleep difficulties, or tiredness3,4.
In this blog, we will explore magnesium glycinate benefits, uses, side effects, and foods containing magnesium glycinate.
Magnesium glycinate is a nutritional supplement that provides the body with magnesium. In this form, magnesium is joined with glycine, a small building block of protein. Together, they form a stable compound called a chelate4,5. This may help the body absorb magnesium better, giving it high bioavailability. Bioavailability means the amount of magnesium the body can actually use after taking it6.
The amount absorbed may depend on many factors. Internal factors include age, overall health, and how much magnesium is already in the body. External factors include the dose, the type of food eaten with it, and the form of the supplement. Some suppliers of raw materials do not fully join magnesium with glycine. Instead, they may just mix magnesium carbonate or magnesium oxide with glycine and call it magnesium glycinate. This is only a dry mix of two separate compounds, with little or no actual bonding, so it is not the same as true magnesium glycinate. It is recommended to choose a high-quality, approved supplement with good formulation4,6.
Next, we will look at the benefits of magnesium glycinate.
Magnesium glycinate may be recommended when the body’s magnesium levels are low, or when magnesium from food is not enough5,7. It is considered useful for supporting various areas of health including:
Magnesium supplementation may play an important role in calming certain brain switches called NMDA receptors, which may become overactive when magnesium levels are low. It may also help relax blood vessels and aid in circulation to support healthy brain and nerve function4,8.
Magnesium supplementation, along with zinc, selenium, vitamin C, and vitamin E, may show positive effects in regulating blood sugar. It may help improve insulin sensitivity, keeping fasting sugar levels under control. It may also help maintain healthy cholesterol levels in people with diabetes and heart disease.
Magnesium is needed to convert vitamin D into its active form, helping the body absorb calcium and support parathyroid hormone activity. Supplementation with magnesium may contribute to bone health, especially when combined with vitamin D and calcium. It may also help lower bone turnover in elderly women after menopause.
Magnesium taken orally may act as a natural calcium channel blocker, which can help ease blood vessel tension, improve blood vessel function in the heart, and may even help control blood pressure in people with diabetes and heart disease.
Magnesium may help in muscle contraction. When levels are low, magnesium deficiency can cause muscle cramps. By restoring magnesium levels, muscle function may improve3,7.
Magnesium supplementation may reduce calcium oxalate crystal formation and decrease intestinal oxalate absorption, helping prevent kidney stone formation6.
Magnesium helps the body make serotonin, a chemical that affects mood and feelings of happiness. Magnesium supplementation may help calm the brain by slowing overactive signals and supporting relaxing signals (GABA agonist), which can make it easier to feel calm and sleep better, but these effects are not very strong or consistent3,7.
Magnesium glycinate may help protect the body from oxidative stress and help fight inflammation in the body owing to its antioxidant and anti-inflammatory properties3,8.
An important benefit of magnesium glycinate is that it is a chelated form, where magnesium is bonded with glycine. It is well absorbed by the body, with some of it taken in as a small, complete unit called a dipeptide in the upper part of the small intestine. This special absorption makes it gentle on the stomach and an effective option compared to other types of magnesium supplements4,6.
Note: While initial studies have shown benefits of magnesium supplementation, further large-scale human-trials are needed to confirm these.
Magnesium glycinate may be used in the management of several health conditions including:
Thus, magnesium glycinate may be useful inmanaging magnesium deficiency and related health issues, and next we will see how it compares with other types of magnesium in effectiveness, absorption, and tolerance.
Magnesium supplements come in many forms, mainly divided into two types: inorganic or organic. Inorganic forms, like magnesium oxide, may provide a high amount of magnesium but may not be absorbed well in the gut. Organic forms, like magnesium citrate, may dissolve more easily and may be absorbed better1.
One important magnesium glycinate benefit is, it is one of the organic forms that is gentle on the gut and may usually cause fewer stomach issues or loose stools compared to some other forms. It has high bioavailability and is usually absorbed well in the gut14,15. Thus, it may be a suitable option for long-term use and for people with special needs, like after intestinal surgery (ileal resection), where absorption is affected13.
Other forms of magnesium may vary in absorption and effects:
Overall, magnesium glycinate may offer better absorption, higher bioavailability, and fewer digestive issues, and may be a well-tolerated choice compared to many other forms of magnesium.
Low magnesium may not always show clear signs, especially if the shortage is mild. However, when the deficiency becomes excessive, it may affect muscles, nerves, and the heart.
People with conditions like diabetes may be more likely to have low magnesium, and long-term deficiency may increase the risk of heart problems6,7.
Magnesium glycinate may be prescribed in different amounts depending on the situation. The recommended dose is mostly 200- 400mg of elemental magnesium per day, sometimes given in divided doses. At higher doses, side effects like diarrhoea may occur4.
The doctor may decide the exact dose based on your individual needs, condition, and health situation.
Magnesium glycinate is generally well tolerated, and side effects are uncommon. Some people may notice mild stomach issues at high doses of supplements, which can sometimes cause loose stools, nausea, or abdominal cramps. Very high levels may rarely lead to more serious issues like low blood pressure, extreme tiredness, or irregular heartbeat3,7. Other effects like sleep changes, headaches, dizziness, increased thirst, frequent urination, or joint pain are very rare or unlikely14,17.
When you experience these magnesium glycinate side effects, you need to pay attention and let your doctor know. Your doctor may adjust the dose or check for interactions with any medicines you are taking. The dose your doctor decides may depend on your health condition and what magnesium is prescribed for.
Also Read: Everything to Know About GLP-1 Receptor Agonist and Its Role in Weight Management
Foods do not naturally have magnesium glycinate, but many contain magnesium itself, which the body can use. Green leafy vegetables like spinach and kale, legumes such as beans and lentils, nuts including almonds and cashews, and seeds like pumpkin or chia are good sources. Whole grains, brown rice, soy products, and some dairy like milk and yogurt also provide magnesium. Certain breakfast cereals are fortified with magnesium to add extra amounts.
The amount of magnesium in foods can vary depending on how they are processed. For example, refined grains lose magnesium when the nutrient-rich parts are removed. Water can also contain magnesium, though levels vary by source. Eating a mix of these foods helps the body get enough magnesium to support normal functions.
Examples of magnesium-rich foods: spinach, kale, beans, lentils, almonds, cashews, pumpkin seeds, chia seeds, brown rice, oatmeal, milk, yoghurt, salmon, and avocado2,7.
Also Read: Foods To Avoid While Taking Metformin
Magnesium glycinate may be a helpful option when your body needs extra magnesium or food alone is not enough to meet the needs. It may be absorbed well, is gentle on the stomach, and suitable for long-term use in healthy adults with normal kidney function, or for special needs, like after intestinal surgery. People with kidney problems should use it with caution and under monitoring. Other forms of magnesium may work differently in absorption and tolerance. Your doctor may decide if magnesium glycinate is right for you, and the exact dose will depend on your health and what it is prescribed for.
Magnesium in forms like citrate, oxide, aspartate, and chloride are used to support healthy blood pressure. No single form is shown to be superior; dose and duration are more important. A daily intake of about 400-500 mg may be associated with blood pressure benefits. Among the types, magnesium citrate is absorbed well, oxide may sometimes upset the stomach, and magnesium glycinate is gentle and its use in high blood pressure is under research4,18.
Magnesium glycinate is not a sleeping pill. It may support relaxation and calm the nervous system, which can help with sleep in some people. Your doctor may decide if it is appropriate for your sleep needs3,7.
Magnesium glycinate may be used to reduce the frequency and severity of migraine headaches. It is well absorbed and gentle on digestion. Your doctor may advise if it is suitable for your situation and the correct dose4.
Magnesium glycinate may help regulate nerve signals in the brain, supporting calmness and normal function. It may help protect nerve cells and support overall brain activity4,8.
The best time to take magnesium glycinate depends on doctor guidance and the condition being treated. Some people may take it at different times, in divided doses, or after meals or at bedtime. Timing can vary and should follow individual recommendations16,18.
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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