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कोलेस्ट्रॉल टेस्ट (Cholesterol Test): क्या है, खर्च, नॉर्मल रेंज, कैसे होता है, क्यों और कब करना चाहिए

परिचय

कोलेस्ट्रॉल टेस्ट एक खून परीक्षण है जो आपके शरीर में कोलेस्ट्रॉल की मात्रा को मापता है। यह परीक्षण आपकी धमनियों (arteries) में फैटी डिपॉजिट का बिल्ड-अप करने के जोखिम को निर्धारित करने में मदद कर सकता है। 

• नमूना प्रकार: खून
• उपवास \ खाली पेट रहना जरूरी: हां
• उपनाम: ब्लड कोलेस्ट्रॉल टेस्ट, टोटल कोलेस्ट्रॉल टेस्ट, नॉन-फास्टिंग कोलेस्ट्रॉल टेस्ट

कोलेस्ट्रॉल परीक्षण क्या है?

कोलेस्ट्रॉल परीक्षण आपके खून कोलेस्ट्रॉल के स्तर को मापता है। यह आपके हृदय स्वास्थ्य का मूल्यांकन करने में मदद करता है और स्ट्रोक, हृदय रोग जैसी हृदय संबंधी बीमारियों के जोखिम कारकों का मूल्यांकन करता है।

कोलेस्ट्रॉल परीक्षण क्यों निर्धारित किया जाता है?

हृदय जोखिम मूल्यांकन परीक्षणों के हिस्से के रूप में एक कोलेस्ट्रॉल परीक्षण निर्धारित किया जाता है। आपके खून में अत्यधिक कोलेस्ट्रॉल आपकी धमनियों (arteries) और खून वाहिकाओं को नुकसान पहुंचा सकता है। इससे आपको स्ट्रोक, हार्ट अटैक और दिल की अन्य बीमारियां होने का खतरा बढ़ जाता है।

यदि आपके पास निम्नलिखित में से एक या अधिक जोखिम कारक हैं – तो आपको कोलेस्ट्रॉल परीक्षण की आवश्यकता हो सकती है :

• हाई ब्लड प्रेशर
• धूम्रपान
• टाइप-2 डायबिटीज
• अत्यधिक वजन या मोटापा
• शारीरिक गतिविधि की कमी
• हाई सैचुरेटेड फैट डाइट

अध्ययनों में बताया गया है कि भारत में 25-30% शहरी आबादी और 15-20% ग्रामीण आबादी में उच्च कोलेस्ट्रॉल का स्तर है।

कोलेस्ट्रॉल परीक्षण के लिए नमूना प्रकार

कोलेस्ट्रॉल परीक्षण के लिए आपको अपने खून का नमूना परीक्षण के लिए देना आवश्यक है। आप इस परीक्षण के साथ अकेले टोटल कोलेस्ट्रॉल के लिए परीक्षण कर सकते हैं या लिपिड प्रोफाइल परीक्षण के साथ अपने लिपिड स्तर की एक विस्तृत तस्वीर प्राप्त कर सकते हैं।

आपको कितनी बार कोलेस्ट्रॉल परीक्षण करना चाहिए?

आपका डॉक्टर आपको निम्नलिखित कारकों के आधार पर कोलेस्ट्रॉल परीक्षण दोहराने के लिए कह सकता है :

• आपका कोलेस्ट्रॉल का स्तर उच्च है और इसके लिए आप दवाइयों पर हैं। हर 3-4 महीने में परीक्षण दोहराएं या जब आप अपनी दवाओं को बदलते हैं तब |
• आपको दिल की समस्या होने का खतरा रहता है। हर छह महीने में टेस्ट दोहराएं।
• आपको दिल की बीमारियां होने का कम खतरा होता है और आपका नॉर्मल ब्लड कोलेस्ट्रॉल स्थिर है, फिर हर पांच साल में परीक्षण दोहराएं।

लक्षणों के प्रकट होने से पहले संभावित स्वास्थ्य बीमारियों के निदान में एक कोलेस्ट्रॉल परीक्षण का उपयोग किया जाता है। कोलेस्ट्रॉल परीक्षण के परिणामों की मदद से, आप हृदय रोगों के विकास के लिए अपने जोखिम का निर्धारण कर सकते हैं। 

दिल की समस्याओं के लिए अपने जोखिम कारकों के आधार पर, आपको स्क्रीनिंग के लिए कोलेस्ट्रॉल परीक्षण को दोहराना पड़ सकता है।

कोलेस्ट्रॉल परीक्षण के अन्य नाम

• टोटल कोलेस्ट्रोल
• ब्लड कोलेस्ट्रॉल
• नॉन-फास्टिंग कोलेस्ट्रॉल टेस्ट

टेस्ट समावेशन: कोलेस्ट्रॉल परीक्षण में कौन से पैरामीटर शामिल हैं?

कोलेस्ट्रॉल परीक्षण रिपोर्ट आपके खून में टोटल कोलेस्ट्रॉल के स्तर को मापती है। यदि आप सभी प्रकार के कोलेस्ट्रॉल के स्तर का पूरा परिणाम चाहते हैं, तो आपको लिपिड प्रोफाइल टेस्ट का विकल्प चुनने की आवश्यकता हो सकती है।

कोलेस्ट्रॉल परीक्षण क्या मापता है?

कोलेस्ट्रॉल परीक्षण आपके शरीर में टोटल खून कोलेस्ट्रॉल के स्तर को मापता है। आपके खून में अलग-अलग तरह के कोलेस्ट्रॉल पाए जाते हैं। ये उच्च घनत्व (density) वाले लिपोप्रोटीन, कम घनत्व वाले लिपोप्रोटीन और बहुत कम घनत्व वाले लिपोप्रोटीन होते हैं। यह परीक्षण इन सभी कोलेस्ट्रॉल अणुओं के संयुक्त योग को मापता है। यदि आप कम घनत्व वाले लिपोप्रोटीन (एलडीएल) कोलेस्ट्रॉल, उच्च घनत्व वाले लिपोप्रोटीन (एचडीएल) कोलेस्ट्रॉल और ट्राइग्लिसराइड्स के व्यक्तिगत उपायों के लिए परीक्षण करना चाहते हैं, तो आपको लिपिड प्रोफाइल परीक्षण प्राप्त करने की आवश्यकता होगी।

यह भी पढ़ें: कैल्शियम टेस्ट (Calcium Test): क्या है, खर्च, नॉर्मल रेंज, कैसे होता है, क्यों और कब करना चाहिए?

कोलेस्ट्रॉल परीक्षण किसके लिए निर्धारित है?

35 साल से अधिक उम्र के दोनों लिंगों के लिए कोलेस्ट्रॉल टेस्ट निर्धारित है। निम्नलिखित मानदंडों वाले लोगों को अपने कोलेस्ट्रॉल खून परीक्षण को पूरा करने की आवश्यकता है :

• उन पुरुषों के लिए जो 45 साल से ऊपर हैं 
• 50-55 साल से ऊपर की महिलाओं के लिए
• पिछले परीक्षण में उच्च कोलेस्ट्रॉल का स्तर
• पहले से दिल की बीमारियां हो 
• अधिक वजन या मोटा होना
• सिगरेट पीना
• अस्वस्थ आहार
• हाई ब्लड प्रेशर (हाईपरटेंशन)
• कम उम्र में हृदय रोग का पारिवारिक इतिहास (पुरुषों में 55 से नीचे और महिलाओं में 65 से नीचे)
• डायबिटीज या प्रीडायबिटीज
• शारीरिक गतिविधि की कमी

यह भी पढ़ें: फेरिटिन टेस्ट (Ferritin Test): क्या है, खर्च, नॉर्मल रेंज, कैसे होता है, क्यों और कब करना चाहिए

अक्सर पूछे जाने वाले सवाल (FAQs)

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

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Okra Water: What Is It, Benefits, Side Effects & How to Make It

Introduction

The trend of using simple, homemade drinks to stay healthy is on the rise. Natural drinks made from fruits and vegetables are becoming popular because they are easy to prepare using everyday ingredients. People who want to follow a healthy lifestyle often prefer such drinks as part of their daily routine^1,2. 

Okra, also known as lady’s finger or bhindi, is a commonly used green vegetable in many Indian dishes. It belongs to a plant family called Malvaceae and is rich in fibre and important nutrients. Usually, okra is eaten as a vegetable, added to soups, or cooked with other foods. In recent times, soaking okra in water to make okra water has become popular as a homemade wellness drink. Although okra water is not a medicine, some people include it in their daily routine to support general health^3,4. In this blog, we will understand how okra water is made and its nutritional value, possible benefits, and side effects.

What is Okra Water?

Okra water is a simple drink made by soaking okra pods in water overnight. Almost every part of the okra plant is useful, including its leaves, flowers, stem, seeds, and pods. The green pods are the young fruits of the plant and are usually eaten as vegetables. They can be boiled, fried, dried, or added to soups and stews. When boiled or soaked in water, they release a natural, sticky substance called mucilage. This substance gives okra water a slightly thick texture. Making okra water is easy. Fresh pods are cut into pieces and soaked in water overnight. The water absorbs some of the stickiness and flavour from the pods. This simple drink allows you to use okra without fully cooking it^5,6.

Nutritional Value of Okra Water

Okra water has good nutritional value as okra pods are contain nutrients like protein, vitamins, minerals, and fibre. Drinking this is an easy way to get okra water benefits without cooking it. The green pods and their seeds are especially rich in protein and important amino acids that the body needs for growth and strength.

Key Nutrients in Okra (per 100 g pods)

Minerals in Okra (per 100 g raw pods)

Okra pods contain 11 essential amino acids, including aspartic acid. These help the body grow, build muscles, and stay healthy. Although okra has fewer essential amino acids than soybeans, it is still a good source of plant protein³. 
Okra is rich in vitamins A and C, which support vision, immunity, and overall health. The minerals in okra, like calcium, iron, magnesium, and zinc, strengthen bones, blood, and the immune system. The fibre in okra swells when soaked in water, forming a gel-like texture. This slows digestion, keeps you full for a longer duration, and helps manage portion sizes. 
Okra seeds contain healthy fats called unsaturated fatty acids, such as linoleic acid, vitamin E, and 16-17% of protein. 
Overall, okra water is a simple and nutritious way to get protein, vitamins, minerals, fibre, and healthy fats. Let us understand what does okra water do for our body^7,8. 

Health Benefits of Okra Water

Okra water contains fibre, vitamins, and minerals and may provide several health benefits when it is a part of a healthy diet. Here are some okra water benefits:

1. Helps Manage Blood Sugar

Okra contains a high amount of fibre, especially in its peel and seeds. This fibre may slow down how quickly sugar enters the blood from the intestines. Some natural substances in okra may work like insulin, helping support balanced blood sugar levels. For this reason, okra is often considered a diabetes-friendly food. 

2. May Help Lower Bad Cholesterol

Okra contains a type of fibre called pectin. This fibre may help reduce the amount of bad cholesterol absorbed by the body and help remove extra cholesterol through waste. This may support heart health and reduce fat buildup. 

3. Supports Gut Bacteria and Digestion

Okra supports good gut bacteria, which help keep the digestive system healthy. These bacteria also help produce certain B vitamins. Okra works like yoghurt by supporting a healthy balance of gut bacteria. 

4. Helps Prevent Constipation

The fibre and natural slimy texture of okra help soften stools and make bowel movements easier. This supports smooth digestion and may help prevent constipation. 

5. May Reduce Colon Problems

Okra contains insoluble fibre that helps clean the digestive tract by moving waste out of the body faster. This may lower the risk of colon-related problems. 

6. Helps Boost the Immune System

Okra contains vitamin C and antioxidants that help the body fight harmful substances called free radicals. Minerals like calcium, iron, magnesium, and manganese also support immune health. 

7. Helpful During Pregnancy

Okra provides vitamins such as vitamin A, B vitamins, and vitamin C; folic acid; calcium; zinc; and fibre. These nutrients support healthy baby growth and may help reduce constipation during pregnancy. 

8. Supports Weight Management

Okra has low calorie content and high fibre content. Fibre helps you feel full for longer, thus reducing overeating. 

9. Supports Liver Health

The sticky substance in okra may help bind cholesterol and waste products, supporting natural liver cleansing. Okra also contains antioxidants like glutathione. 

10. Okra Water Benefits of Skin and Hair

Vitamin C helps repair skin tissues and may help reduce acne and pigmentation. Okra is also used as a natural hair conditioner that keeps hair soft and shiny. 

11. Strengthens Bones and Blood

The vitamin K in okra supports strong bones and blood clotting. Iron and folate in it help form healthy red blood cells. 

12. Supports Eyes, Brain and Blood Vessels

Okra contains antioxidants like lutein and beta-carotene that support eye health. The flavonoids in it may help support memory, learning, and healthy blood vessels^5,7.

Although okra water has many nutrients and possible benefits, you need to follow a balanced diet and healthy lifestyle along with it. Okra water should not be treated as a cure for any disease. Next, let us see how to make okra water.

How to Make Okra Water?

Okra water can be easily prepared at home by soaking fresh okra pods in water so that some of their natural fibre mixes with the water. Follow this step-by-step procedure to make Okra water:  

• Take 2 to 4 fresh okra pods (lady’s finger) and wash them well with clean water. 
• Cut off both ends of each okra pod. 
• Slice the okra pods into small pieces, about half an inch long. 
• Put the sliced okra pieces into a clean glass. 
• Add one glass of drinking water. Normal room-temperature water is okay. 
• Cover the glass and let it soak overnight or for at least 6 to 8 hours. 
• By morning, the water may become slightly thick. 
• Remove the okra pieces and throw them away. The okra water is now ready to drink^6,9.

Best Time to Drink Okra Water

The best time to drink okra water may be early in the morning on an empty stomach. Okra water prepared by soaking sliced okra pods overnight may help digestion, act as a mild laxative, and support overall health. This practice has been followed for generations as a natural and simple health habit. It is believed to help in managing blood sugar levels and blood pressure because of its natural fibre content however, scientific evidence is limited. Therefore, okra water should be considered a supportive lifestyle practice and not a replacement for medical treatment^6,9.

Side Effects of Okra Water

Okra water is mostly safe for regular use, but it may sometimes cause mild side effects. Drinking too much may lead to bloating, gas, or stomach discomfort as the fibre in it is difficult to digest. Rarely, some people may have allergic reactions, such as itchy skin, eye irritation, throat discomfort, or swelling. However, these reactions are extremely uncommon and usually occur in people who handle okra at work, like farmers or packers, rather than from drinking okra water. Children or people with severe pollen or food allergies may be more sensitive. If any unusual symptoms occur after drinking okra water, it is best to stop using it and talk to a doctor^10,11.

Precautions to Take When Drinking Okra Water

Although okra water may offer many health benefits, it should be consumed with caution if: 

• You have existing stomach or intestinal problems or have recently had bowel surgery, as the fibre may be difficult to digest and stress the intestinal tissue. Consult a doctor before taking okra water. 
• You have diabetes or take medicine to control blood sugar, as okra water may lower sugar. 
• You are allergic to okra. Avoid okra completely in this case. 
• Drinking too much causes bloating, gas, or upset stomach. 

Always drink enough water with it, as its fibre content may lead to constipation or dehydration^10,12.

Conclusion

Okra water is a simple, natural drink made from fresh okra pods soaked in water. While okra water is not a medicine, it can be a helpful and nutritious addition to your daily routine. Benefits of drinking okra water include helping digestion, helping manage blood sugar, and providing vitamins and minerals. Since it is easy to make at home, you can include it as part of your healthy diet. For best results, drink it regularly but in moderation.

Also Read: Magnesium Rich Foods: Your Ultimate Guide to Essential Nutrition

Frequently Asked Questions (FAQs)

References

1. Shubham Gangwar, Kumar S, Kumari D. The Rise of Health Drinks: A Nutritional Boost for a Balanced Lifestyle. ResearchGate [Internet]. 2023 Jul;4(7):61–3. Available from: https://www.researchgate.net/publication/372250420_The_Rise_of_Health_Drinks_A_Nutritional_Boost_for_a_Balanced_Lifestyle  
2. Mannur Ismail Shaik, Hamdi İ, Norizah Mhd Sarbon. A comprehensive review on traditional herbal drinks: Physicochemical, Phytochemicals and Pharmacology Properties. Food Chemistry Advances. 2023 Dec 1;3:100460–0. Available from: https://www.sciencedirect.com/science/article/pii/S2772753X23002812  
3. Elkhalifa AEO, Alshammari E, Adnan M, Alcantara JC, Awadelkareem AM, Eltoum NE, et al. Okra (Abelmoschus Esculentus) as a Potential Dietary Medicine with Nutraceutical Importance for Sustainable Health Applications. Molecules [Internet]. 2021 Jan 28;26(3). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7865958/  
4. Shiva Basnet, Pratikshya Lamichhane. A Review On Biochemical, Nutritional and Medicinal Properties of Okra. Turkish Journal of Agriculture – Food Science and Technology [Internet]. 2023 Sep 25;40. Available from: https://www.researchgate.net/publication/374160732_A_Review_On_Biochemical_Nutritional_and_Medicinal_Properties_of_Okra  
5. Habtamu Fekadu Gemede. Nutritional Quality and Health Benefits of Okra (Abelmoschus Esculentus): A Review. ResearchGate [Internet]. 2014 Jun 10;14(5). Available from: https://www.researchgate.net/publication/310503444_Nutritional_Quality_and_Health_Benefits_of_Okra_Abelmoschus_Esculentus_A_Review  
6. Sreenivas SS. Okra (Abelmoschus esculentus L. Moench) as a Nutraceutical – A Concise Review on Health Benefits. International Journal of Science and Healthcare Research. 2024 Nov 28;9(4):271 Available from: https://ijshr.com/IJSHR_Vol.9_Issue.4_Oct2024/IJSHR34.pdf 
7. Ghosh K, VS Devadas, Balo S, Sarkar S, Varanasi Adarsh. Okra: A potential super food for today’s generation. International Journal of Advanced Biochemistry Research [Internet]. 2024 Jan 1;8(12):507–15. Available from: https://www.researchgate.net/publication/387148236_Okra_A_potential_super_food_for_today%27s_generation?enrichId=rgreq-3f52e74f0fb366640b97f775d8ffaa50-XXX&enrichSource=Y292ZXJQYWdlOzM4NzE0ODIzNjtBUzoxMTQzMTI4MTMwMDI4NDkyOUAxNzM1Mzc0MDg2NzYz&el=1_x_2 
8. Dantas TL, Alonso Buriti FC, Florentino ER. Okra (Abelmoschus esculentus L.) as a Potential Functional Food Source of Mucilage and Bioactive Compounds with Technological Applications and Health Benefits. Plants [Internet]. 2021 Aug 16;10(8):1683. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8399980/#:~:text=Plant%2Dextracted%20mucilages%20are%20important 
9. Mohd M, Hashim H, Jaya J, Saheera S, Mohamed S, Nagaraj S, et al. Health Communication And The Effects Of Okra Water Drinks. Human Factors and Ergonomics Journal (HFEJ) 2023 [Internet]. 8(2):102–15. Available from: https://hfej.hfem.org/wp-content/uploads/2024/01/Paper-7.pdf 
10. Ioniță-Mîndrican CB, Ziani K, Mititelu M, Oprea E, Neacșu SM, Moroșan E, et al. Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review. Nutrients. 2022 Jun 26;14(13):2641. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9268622/?utm_source=chatgpt.com 
11. Fernández‑Lozano C, de la Hoz B, Díaz Montalvo L, González‑de‑Olano D. Allergy to okra with cross‑reactivity to medlar. Ann Allergy Asthma Immunol. 2025;134(6):734–6. Available from: https://www.sciencedirect.com/sdfe/pdf/download/eid/1-s2.0-S1081120625001462/first-page-pdf 
12. Zhang X, Miao J, Song Y, Miao M. The Effects of Okra Consumption on Glycemic Parameters and Lipid Profile in Adults: A Systematic Review and Meta‐Analysis. Food Science & Nutrition. 2024 Nov 20;12(12):10049–58. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11666828/ 
13. Dhanabalan S. Gender and Progress: An Academic Journal of Multi Disciplinary Research [Internet]. 2022 [cited 2026 Jan 26]. Available from: https://www.mtwujournal.com/wp-content/uploads/v1n2-004.pdf 
14. Oliveira Filho JG de, Lira MM, Sousa TL de, Campos SB, Lemes AC, Egea MB. Plant-based mucilage with healing and anti-inflammatory actions for topical application: A review. Food Hydrocolloids for Health [Internet]. 2021 Jan 1;1:100012. Available from: https://www.sciencedirect.com/science/article/pii/S2667025921000054 

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.

Black Coffee for Weight Loss: Benefits, Best Time to Drink, and How to Make It 

Introduction

All of us need some morning fuel to start our day, don’t we? For some, it is tea and for others, it is coffee. But do you know that coffee is more than just a morning beverage? Particularly the black coffee? Black coffee has recently gained popularity among individuals trying to manage weight as it may have weight-management benefits¹. 

Black coffee may have several benefits that can support your weight management journey; however, it is essential to understand its effects and potential drawbacks. In this article, we will discuss aspects like black coffee benefits for weight loss, how to make it, and its side effects to help you make the right decisions. 

Is Black Coffee Good for Weight Loss?

Black coffee may be able to help with weight management, especially when combined with a healthy lifestyle. It contains bioactive compounds such as caffeine and trigonelline, which may improve body composition and metabolism in individuals who are overweight². Some studies indicate that unsweetened caffeinated or decaffeinated coffee is linked to less weight gain over time¹. Hence, the weight management effect of coffee is more prominent when it is plain and unsweetened. 

In short, black coffee for weight loss may support weight management when paired with appropriate lifestyle and diet strategies and is best planned by a nutritionist to achieve good results. 

Black Coffee Benefits for Weight Loss

Black coffee might help you support weight management through several mechanisms. Here are a few of them: 

1. Metabolism and Fat Burning 

Caffeine, which is one of the main components in coffee, helps stimulate the central nervous system and improve metabolic efficiency. This may help the body burn more energy even when you are at rest³. A study published by The American Journal of Clinical Nutrition suggests that coffee/caffeine increases the calorie and fat burn in both obese and lean people⁴. This is because caffeine helps the body produce more heat and release stored fat, which can be used by the body for energy. This might be helpful for people who are trying to reduce or manage body fat³. However, it is recommended to consult a healthcare professional before increasing your caffeine intake. 

2. Appetite Suppression 

Coffee might help reduce hunger by influencing the body’s hunger and fullness signals. It can reduce the hormones that make you hungry and enhance the signals to make you feel full, especially after a meal. It also slows down the release of sugar into the blood. Overall, although coffee might help reduce your appetite, its effects vary from person to person³.

3. Low in Calories 

Black coffee, when consumed without sugar, cream or milk, has very few calories⁵. This makes it an good replacement for high-calorie beverages like sweetened coffee, soft drinks, or packaged juice. Choosing coffee over such beverages helps with reducing unnecessary calorie intake. 

4. Boosts Exercise Performance 

Studies indicate that consuming a caffeinated drink, such as black coffee, before exercise might help you burn more fat during workouts. Along with increased fat utilisation, caffeine also improves oxygen use during moderate-intensity workouts, whether you have eaten or not. Additionally, it can also improve alertness and energy, which might help you move more or exercise longer with better focus¹.  

Note: Drinking coffee may cause stomach discomfort in some individuals⁵. Therefore, avoid drinking coffee on an empty stomach or take it with a small snack, such as biscuits or nuts, to avoid acid reflux. 

5. Blood Sugar Control 

Some short-term studies suggest that caffeinated coffee might help the body process blood sugar. In a small study involving obese men with higher fasting blood sugar levels, men who consumed caffeinated coffee showed better glucose control after meals compared to those who consumed decaffeinated coffee or no coffee at all. The study also showed a reduction in waist size in the caffeinated group, showing that coffee may help support metabolic health¹. Hence, coffee might help control blood sugar level, which in turn might help support fat metabolism and manage weight over time. 

How to Make Black Coffee for Weight Loss?

Now that you know the black coffee benefits for weight loss, it is also important to know how to make it to get the best out of it. Here is how to make black coffee for weight loss at home. 

• Boil water: Boil about 1 cup of fresh water. (Avoid using milk, as it can reduce the potential benefit). 
• Add coffee: Add 1 to 2 teaspoons of ground coffee (roasted and crushed) into your coffee maker. 
• Brew: Add boiled water over the coffee grounds; let it steep for 3-5 minutes. 
• Strain: After brewing, strain the coffee into a cup (let the coffee drip into the cup if you are using a filter). 
• Flavouring (optional): Add some cinnamon for taste if needed. Do not add sugar, sweetener, or cream, as they are high in calories and can reduce the benefits⁵ 

Enjoy your coffee once it is fully ready. Note that coffee alone cannot contribute to weight loss; you will need to combine it with proper exercise, diet, and lifestyle for the best results. 

Side Effects of Black Coffee

Although black coffee has many potential benefits, its excess consumption might cause several side effects. Following are some common side effects of black coffee: 

1. Anxiety

The caffeine in coffee stimulates the central nervous system, which in turn triggers the release of adrenaline (a hormone). This might make you feel anxious or increase the risk of anxiety if consumed in excess. Studies indicate that this is more likely to happen when caffeine intake is more than 400mg^1,6. 

2. Heart Issues

Although moderate coffee consumption is beneficial for the heart, its brewing method is very important. Boiled or unfiltered coffee might have excess diterpenes, which can increase blood cholesterol levels and that, in turn, can increase the risk of heart disease⁷. In addition, excess caffeine might also cause heart palpitations (a sensation of increased heart rate)⁵.

3. Gastrointestinal Issues

Since coffee is acidic in nature, excess coffee consumption might increase stomach acid production, causing gastric issues like acid reflux and peptic ulcers. This might lead to discomfort and long-term digestive issues³.

4. Sleep Issues

According to some studies, coffee might significantly interfere with sleep, reducing it by approximately 30-45 minutes¹. It might also cause insomnia-related symptoms like trouble falling asleep, frequent awakenings during the night, and feeling sleepy during the daytime⁸.

5. Dehydration

The excess consumption of coffee might cause dehydration as it has a diuretic effect. This means it can increase urine output, thus leading to fluid loss³.

Common Myths About Black Coffee and Weight Loss

Although black coffee may offer some benefits for weight management, it is surrounded by many myths and misconceptions. Here are a few common ones, along with the facts. 

1. Myth: Coffee alone is enough for weight loss. 

Fact: No, coffee alone cannot significantly reduce weight. It might help increase metabolism and suppress appetite³, but effective weight management needs a balanced diet with calorie control and regular physical activity. 

2. Myth: Consuming more coffee means more weight loss. 

Fact: This is not true. A moderate amount of coffee consumption might help you in managing weight, while excess coffee consumption is associated with several health issues like anxiety, gastric troubles, and sleep issues³.

3. Myth: Black coffee or caffeine works the same for everyone. 

Fact: This is false. Everybody processes caffeine differently; a moderate dose for one might be a high dose for someone else. Factors such as metabolism, body weight, and the use of several medicines might influence how caffeine affects an individual⁹.

4. Myth: Black coffee is effective at any time of the day. 

Fact: No, this is not true. Consuming coffee in the morning may be more beneficial because it won’t disrupt the sleep pattern and may help reduce inflammation that occurs earlier in the morning¹⁰. Consuming coffee late at night might interfere with your sleeping patterns; therefore, studies recommend drinking coffee at least 8 hours before you sleep¹. 

5. Myth: Decaffeinated coffee does not play any role in weight management. 

Fact: This is not true. Decaffeinated coffee, like caffeinated coffee, is linked with less weight gain, suggesting that it might help with weight management¹.

6. Myth: Black coffee can suppress appetite for a long time. 

Fact: No, black coffee might suppress your appetite only temporarily. This is because the caffeine in the coffee stimulates the hypothalamus, a part of the brain that regulates hunger, making you feel fuller for a short period³. 

Conclusion 

Black coffee might help you in your weight management journey by playing a role in improving functions like metabolism and appetite control. However, you can get better benefits from it when you combine it with a healthy lifestyle, regular exercise, and a proper diet. Do not forget that moderate intake of coffee is crucial, as excessive consumption may lead to serious side effects. It is best to consult a healthcare professional for personalised advice. 

Frequently Asked Questions (FAQs) 

References

1. Emadi RC, Kamangar F. Coffee’s Impact on Health and Well-Being. Nutrients [Internet]. 2025 Aug 5;17(15):2558–8. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC12348139/ 

2. Cardero ÁF, Cinos JLS, Bravo L, Sarriá B. Consumption of a Coffee Rich in Phenolic Compounds May Improve the Body Composition of People with Overweight or Obesity: Preliminary Insights from a Randomized, Controlled and Blind Crossover Study. Nutrients [Internet]. 2024 Aug 26 [cited 2024 Sep 24];16(17):2848–8. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11397522/ 

3. Chien XY. The Relationship between Coffee and Weight Management. Theoretical and Natural Science [Internet]. 2024 Dec 26 [cited 2025 Mar 12];74(1):128–35. Available from: https://www.researchgate.net/publication/387450889 

4. Acheson KJ, Zahorska-Markiewicz B, Pittet P, Anantharaman K, Jéquier E. Caffeine and coffee: Their Influence on Metabolic Rate and Substrate Utilization in Normal Weight and Obese Individuals. The American Journal of Clinical Nutrition [Internet]. 1980 May 1;33(5):989–97. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0002916523439044 

5. The Nutrition Source. Coffee [Internet]. The Nutrition Source. 2019. Available from: https://nutritionsource.hsph.harvard.edu/food-features/coffee/ 

6. Liu C, Wang L, Zhang C, Hu Z, Tang J, Xue J, et al. Caffeine Intake and anxiety: a meta-analysis. Frontiers in Psychology [Internet]. 2024 Feb 1;15(1270246). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10867825/ 

7. Buelna-Chontal M. Coffee: Fuel for Your Day or Foe for Your Arteries. Napolitano A, Allegra M, editors. Antioxidants [Internet]. 2024 Nov 27 [cited 2025 Feb 18];13(12):1455. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11672806/ 

8. Jee HJ, Lee SG, Bormate KJ, Jung YS. Effect of Caffeine Consumption on the Risk for Neurological and Psychiatric Disorders: Sex Differences in Human. Nutrients [Internet]. 2020 Oct 9;12(10):3080. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7601837/ 

9. Williamson L. Is Caffeine a Friend or foe? [Internet]. www.heart.org. 2022. Available from: https://www.heart.org/en/news/2022/08/08/is-caffeine-a-friend-or-foe 

10. When It Comes to the Health Benefits of coffee, Timing May Count [Internet]. NHLBI, NIH. 2025. Available from: https://www.nhlbi.nih.gov/news/2025/when-it-comes-health-benefits-coffee-timing-may-count 

11. Antonio J, Newmire DE, Stout JR, Antonio B, Gibbons M, Lowery LM, et al. Common Questions and Misconceptions about Caffeine supplementation: What Does the Scientific Evidence Really show? Journal of the International Society of Sports Nutrition [Internet]. 2024 Mar 11;21(1). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10930107/ 

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.

Cardio for Weight Loss: Types, Benefits, Myths & More! 

Introduction

Have you ever felt out of breath just walking up a hill or climbing the stairs? Or maybe you’re trying really hard to lose weight and wish you could see results more quickly? If so, you’re just like many others! 

When people want to get fit and lose weight, one kind of exercise always comes up is Cardio, this just means any activity that gets your heart pumping, like walking fast, jogging, cycling, or dancing. Cardio is popular because it’s a fantastic way to make your body work harder, which burns off calories and helps you shed pounds. It’s the go-to exercise to help you not only reach your weight loss goals but also feel more energetic every day!  

Let us explore the benefits of cardio for weight loss and overall health and see the different types of cardio exercises you can do to find the perfect fit for your routine! 

What is Cardio and How Does It Help in Weight Loss?

Cardio exercise, also known as cardiovascular or aerobic exercise, is any physical activity that significantly increases and sustains your heart rate, prompting your heart to pump faster and harder to deliver the extra oxygen required by your working muscles¹. Cardio exercise makes your heart and lungs work harder, which strengthens your lung health and improves blood flow throughout your body². 

If you are wondering ‘Is Cardio good for weight loss’, then the answer is, yes! Cardio exercise works by accelerating calorie expenditure and enhancing metabolic efficiency to help to lose weight. It: 

• Increases Total Calorie Burn: Whether you choose steady or high intensity exercise, cardio expands your daily energy expenditure, helping you achieve the calorie deficit needed for weight loss³.
• Boosts Metabolism: High-intensity cardio can lead to an after-burn effect, which keeps your body burning calories even after your workout is finished. This boosted metabolism further supports weight loss³. 

While cardio can accelerate fat loss, it is not necessary to do it in excess. Prioritizing nutrition remains a critical factor for achieving your fat loss goals. 

Types of Cardio Exercises

Cardiovascular exercise is typically categorized by the intensity level maintained during the workout. This helps determine how hard your heart and lungs are working. 

1. Low Intensity Steady State Cardio (LISS)

This refers to any activity maintained for 30 minutes or more at a low pace, where the goal is to keep the heart rate controlled and steady throughout the duration.  

• Activities include walking, jogging, swimming, and cycling at a consistent speed. 
• The main benefits are improved endurance, enhanced fat-burning, and a low impact on your joints⁴. 

2. Moderate Intensity Aerobic Physical Activity

This intensity level signifies working at a pace that causes harder breathing, an elevated heart rate, and a noticeable sweat. You know you have hit moderate intensity when you can talk freely but find it too difficult to sing your favourite tune. 

• Activities include fast walking, water aerobics, riding a bike on level ground or with few hills, playing doubles tennis etc⁵. 
• Exercising regularly at a moderate pace is great for getting in shape, losing body fat, and keeping your heart healthy⁶. 

3. High Intensity Interval Training (HIIT)

This technique involves rapidly switching between short intervals of maximum intensity exercise and quick, controlled breaks for rest or light activity. 

• Activities include sprint intervals, jump rope circuits, burpees, and cycling. 
• This method efficiently burns more calories in less time, while simultaneously increasing cardiovascular efficiency, and boosting metabolism post-workout⁴. 

While HIIT quickly maximizes calorie burn, LISS is better suited for prolonged periods of fat burning⁴.

Health Benefits of Cardio Exercises

Regular cardio training offers a profound array of health benefits. Here is list of the health benefits of cardio exercises: 

1. Cardiovascular Health

Regular cardio is a powerful workout for your heart and lungs, significantly strengthening them to boost cardiorespiratory endurance (the ability of your body to efficiently supply oxygen to muscles and utilize it for physical activities). They help improve blood circulation and regulate blood pressure, thereby avoiding the risk of hypertension. Moreover, regular cardio helps balance cholesterol levels, raising beneficial HDL (high density lipoprotein) and lowering harmful LDL (low density lipoprotein), keeping arteries clear and reducing the overall risk of heart disease and stroke³. 

2. Supports Healthy Metabolism and Weight Management

Cardio is essential for weight control because it actively burns calories during exercise³. Beyond immediate fat loss, this increased metabolic activity, when combined with a calorie-deficit diet, helps prevent weight regain and is crucial for maintaining a healthy body composition over time⁷. 

3. Enhances Lung Function

As mentioned, cardio exercises help improve cardiopulmonary endurance and strengthen your heart and lungs. During exercise, your lung activity increases to meet the body’s demand for energy and the need to remove waste. When you do regular exercise, your lung capacity increases overtime to meet this demand⁸. 

4. Boosts Mental Well-being and Sleep Quality

Regular activity releases mood elevating hormones like endorphins, serotonin, dopamine, and oxytocin, while simultaneously reducing the stress hormone cortisol. This powerful combination lessens anxiety and depression, enhances cognitive functions (memory and focus), and helps reset the circadian rhythm for deeper, more restorative sleep³.

5. Improves Energy Level and Stamina

When you exercise, your heart and lungs become more efficient, which means you won’t get tired as easily and will feel more awake. Stick to a daily cardio routine to boost your staying power. You may notice yourself getting fitter and faster every single day⁹. 

6. Helps in Chronic Health Condition

Exercise is a powerful tool for dealing with certain chronic conditions. It reduces pain for people with arthritis (joint inflammation) and helps those with disabilities stay strong enough to handle daily life on their own⁹.

Thus, regular cardio exercise is a powerful step to your long-term physical and mental health, offering benefits that span from a stronger heart to improved mood and sleep. 

Best Cardio Exercises for Weight Loss

Cardiovascular exercise is crucial for creating a calorie deficit, which is essential for losing weight. The American Heart Association recommends doing 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week, which would be approximately 30 min a day for 5 days⁵. Following are some best cardio exercises for weight loss: 

1. Walking

Walking is an accessible and highly beneficial form of physical activity that is suitable for individuals across all fitness levels, if you have a treadmill this can be done at home itself. 

• For a good workout, aim to walk about 5 km, maintaining a brisk pace of 13 to 17 minutes per km. Try to do this 3 to 5 times a week.  
• If you are a beginner, for the first 3 weeks, just begin with a 10-minute brisk walk every day. Your speed should be comfortable enough to cover a mile in about 17 to 20 minutes. After that, gradually increase your walking time by 5 more minutes each week until you reach a total of 30 minutes per day, do this 6 day a week¹⁰. 

2. Running or Jogging

High-intensity exercises, such as running, are excellent for burning your calories, which aids in weight management when combined with healthy eating.  

• Start improving your health with just 10 minutes of running daily. For greater benefits, aim to safely run for 30-45 minutes, 5 days a week. 
• Before beginning a running program, a medical check-up is advisable, particularly if you are over 40 years of age, have a chronic medical condition, are pregnant, or are currently recovering from an injury or illness¹¹. 

3. Cycling

Cycling (or bike riding) is an excellent, environmentally friendly activity that benefits your mental and physical health at the same time allows you to enjoy the outdoors and travel efficiently. 

• You can start by 15 minutes and increase it to 30 minutes a day for 5 days a week¹². 
• Cycling puts less stress on your joints than running, making it an ideal choice for people with joint conditions like osteoarthritis. 
• Make sure to use all your safety equipment (helmet, sunglasses, lights etc.) before cycling¹³.

4. Swimming

Swimming is a versatile, low impact sport suitable for all ages and fitness levels. By increasing your speed, swimming can become a high-intensity activity that significantly contributes to your fitness. 

• You can start by 10-15 minutes a day and increase it to 30 minutes a day for 5 days a week¹². 
• If you are new to swimming and over 55, it is important to consult your doctor before starting¹⁴. 

5. Jumping rope

This fitness option is inexpensive, compact, and portable, making it an excellent tool for getting into shape quickly. 

• Begin with a 3-minute warm-up, followed by alternating 60-second of maximum speed jumping with 30 seconds of rest; repeat this cycle for a total of 15–20 minutes¹⁵. 

6. Dancing

Dancing is a fun and social work out that strengthens your heart, bones, and muscles at the same time improves your balance. It is such an enjoyable way to stay active that you might not even realise you are exercising. 

• Moderate Intensity: Ballroom dancing is similar to brisk walking; it may burn about 260 calories per hour. 
• High Intensity: Faster styles like salsa or zumba are comparable to jogging, which may help in burning up to 500 calories per hour¹⁶.

7. Hiking

Hiking is a long, walk in nature, usually on trails or through mountainous terrain, done for exercise and enjoyment. 

• For beginner start small, choose short (1-3 km), flat, and well-marked trails to build your stamina and fitness before advancing to more difficult routes. 
• Build strength and confidence by tackling varied terrain, such as steep climbs and rocky paths, that require navigating obstacles like roots and uneven surfaces¹⁷. 

To avoid boredom and keep your routine engaging, plan to incorporate a variety of different exercises daily. 

Note: Always consult your doctor before starting any new exercise plan, especially if you have an existing health condition. 

Creating Your Cardio Routine for Beginners

Cardiovascular exercise, or cardio, should not be viewed as a burden or a chore; rather, it ought to be an activity that you find sustainable and genuinely enjoyable over long term. For this, you can make use of the following tips: 

• Build a sustainable routine: Start slowly with low-impact options (like walking, swimming, or cycling), set realistic short-session goals (10-15 minutes), and gradually increase duration while mixing up activities to prevent boredom³. Always include a warm-up before exercise and a cool down afterward. 
• Integrate cardio into your routine: Prioritize movement by taking the stairs, walking more and engaging in enjoyable activities like sports, dancing, or hiking instead of only formal workouts³. 
• Choose right intensity workout: LISS is ideal for consistent, long-term fat loss, HIIT maximizes caloric expenditure in minimal time. For a well-rounded plan, you can even combine HIIT and LISS⁴. 
• Make weekly cardio plan: Prioritize consistency over intensity (aiming for three to five sessions weekly), ensure balance with strength training to maintain muscle mass, and actively track your performance, endurance, and recovery to facilitate continuous improvement³. 
• Maintain motivation and accountability: Join classes or groups for social support, use engaging media like music or podcasts to make cardio less boring, and celebrate small, achievable milestones to sustain high motivation³.

Always prioritize your safety and be mindful of your physical limits. If you experience any pain or tightness in your chest, sudden shortness of breath, or dizziness, you must immediately stop exercising and rest. Do not hesitate to seek medical help if your symptoms persist or worsen. 

Common Myths About Cardio and Weight Loss

It’s time to debunk the persistent myths surrounding cardio exercise and weight loss, some common myths are as follows: 

1. Myth: To achieve results, you must dedicate hours of cardio exercise daily. 

Fact: Shorter bursts of exercise are also beneficial; the recommended amount is 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week. You can break this up. Multiple 10 or 15-minute sessions throughout the day can be just as effective as one long session. Incorporate movement into your daily life by taking short activity breaks like stair climbing, 10-minute walks, or spontaneous dancing on your favourite music etc. 

2. Myth: Cardio is the Only Exercise You Need for Weight Loss. 

Fact: While cardio is useful for calorie burn, sustainable weight loss requires the triple combination of cardio, strength training, and a nutritional yet low calorie diet¹⁸.

3. Myth: Cardiovascular exercise grants you complete dietary flexibility. 

Fact: While physical activity is essential, it must be paired with mindful eating, as fitness and nutrition both together can give a better result.  

Conclusion

Cardio exercise is a fundamental pillar for weight loss. It efficiently burns calories and boosts your metabolism, offering flexibility through intensity options ranging from the sustained pace of LISS to the rapid calorie-burning bursts of HIIT. Beyond slimming down, consistent cardio profoundly benefits your health by strengthening your heart and improving your overall mood. However, to unlock the most effective and sustainable weight loss results, combining your chosen, consistent cardio routine (aiming for about 150 minutes weekly) with dedicated strength training to maintain muscle mass, and a proper nutritional support is important. Finally choose an activity you enjoy to ensure long-term consistency. 

Also Read: Best Aerobic Exercise for Weight Loss

Frequently Asked Questions(FAQs)

References

1. Cardio vs. Strength training [Internet]. Illinois.gov. 2022 [cited 2026 Jan 8]. Available from: https://cms.illinois.gov/benefits/stateemployee/bewell/getmoving/cardio-v-strength-january22.html 

2. Why is cardio important? [Internet]. Myhealth.va.gov. 2021 [cited 2026 Jan 8]. Available from: https://www.myhealth.va.gov/mhv-portal-web/ss20200821-importance-of-cardio 

3. All about cardio [Internet]. THRIVE Oklahoma. 2025 [cited 2025 Dec 15]. Available from: https://oklahoma.gov/thrive/resources/ryans-rx-fitness-food/december-2025-all-about-cardio.html 

4. The Ultimate Guide to Cardiovascular Training [Internet]. THRIVE Oklahoma. 2025 [cited 2025 Dec 15]. Available from: https://oklahoma.gov/thrive/resources/ryans-rx-fitness-food/september-2025-the-ultimate-guide-to-cardiovascular-training.html 

5. CDC. What counts as physical activity for adults [Internet]. Physical Activity Basics. 2024 [cited 2026 Jan 8]. Available from: https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html 

6. El-Ashker S, Al-Hariri M. The effect of moderate-intensity exercises on physical fitness, adiposity, and cardiovascular risk factors in Saudi males university students. J Med Life. 2023 May;16(5):675-681. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10375358/ 

7. Foster-Schubert KE, Alfano CM, Duggan CR, Xiao L, Campbell KL, Kong A, et al. Effect of Diet and Exercise, Alone or Combined, on Weight and Body Composition in Overweight-to-Obese Postmenopausal Women. Obesity [Internet]. 2011 Apr 14;20(8):1628–38. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3406229/ 

8. Your lungs and exercise. Breathe (Sheff). 2016 Mar;12(1):97-100. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818249/ 

9. Benefits of exercise [Internet]. MedlinePlus. 2025 Sep 15 [cited 2026 Jan 8]; Available from: https://medlineplus.gov/benefitsofexercise.html 

10. How to start walking [Internet]. Cookcountyil.gov. [cited 2025 Dec 15]. Available from: https://www.cookcountyil.gov/sites/g/files/ywwepo161/files/documents/2021-09/walking_for_better_health.pdf 

11. Australia H. Running tips for beginners [Internet]. www.healthdirect.gov.au. 2020. Available from: https://www.healthdirect.gov.au/running-tips 

12. CDC. What counts as physical activity for adults [Internet]. Physical Activity Basics. 2024 [cited 2026 Jan 8]. Available from: https://www.cdc.gov/physical-activity-basics/adding-adults/what-counts.html 

13. Cycling and your health [Internet]. Healthdirect Australia. 2025 [cited 2026 Jan 8]. Available from: https://www.healthdirect.gov.au/cycling-and-your-health 

14. Health benefits of swimming [Internet]. Healthdirect Australia. 2025 [cited 2026 Jan 8]. Available from: https://www.healthdirect.gov.au/health-benefits-of-swimming 

15. Kirthika SV, Lakshmanan R, Padmanabhan K, Sudhakar S, Selvam P. The effect of skipping rope exercise on physical and cardiovascular fitness among collegiate males. Res J Pharm Tech. 2019;12(10):4831–4835. doi:10.5958/0974-360X.2019.00836.9. Available from: https://rjptonline.org/HTMLPaper.aspx?Journal=Research%20Journal%20of%20Pharmacy%20and%20Technology;PID=2019-12-10-46

16. Dance your way to fitness [Internet]. Medlineplus. 2024 April 9 [cited 2026 Jan 8]. Available from: https://medlineplus.gov/ency/patientinstructions/000809.htm 

17. Kaylah N. The benefits of hiking and trail running [Internet]. Raleighnc.gov. [cited 2026 Jan 8]. Available from: https://raleighnc.gov/parks-and-recreation/news/benefits-hiking-and-trail-running 

18. Weight loss Fact vs Myth [Internet]. Texas.gov. Jan 2024 [cited 2026 Jan 8]. Available from: https://www.trs.texas.gov/learning-resources/publications/pulse/weight-loss-facts-vs-myths 

19. Health.gov. [Internet]. Odphp health [cited 2026 Jan 8]. Available from:https://odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf  

20. Cardiovascular exercise [Internet]. Healthdirect Australia 2024. Available from: https://www.healthdirect.gov.au/cardiovascular-exercise 

21. Three Types of Exercise Can Improve Your Health and Physical Ability [Internet]. National Institute on Aging. 2024. [cited 2026 Jan 8] Available from: https://www.nia.nih.gov/health/exercise-and-physical-activity/three-types-exercise-can-improve-your-health-and-physical 

22. Wen H, Wang L. Reducing effect of aerobic exercise on blood pressure of essential hypertensive patients: A meta-analysis. Medicine (Baltimore). 2017 Mar;96(11):e6150. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5369884/ 

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. 

Calorie Deficit Diet: What Is It, How to Follow, Strategies and More! 

Introduction

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. 

What is a Calorie Deficit 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. 

How Does a Calorie Deficit Diet Work?

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.

How Much Calorie Deficit Is Safe for Weight Loss?

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 deficiencies^6,7.  

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. 

Benefits of Following a Calorie Deficit Diet

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: 

• Healthy Fat Loss: Since the food you consume doesn’t meet your energy demands, your body is forced to use stored fat, leading to a healthy fat loss³. 
• Improved Metabolic Health: A calorie deficit diet not only promotes weight loss but may also aid metabolic health in the following ways:  
  • Improved insulin resistance and enhanced blood sugar regulation thereby helping lower the risk of developing diabetes 
  • Supports heart health by regulating blood pressure and reducing LDL cholesterol and triglyceride levels 
  • Potentially helps lower inflammation, a major factor in reducing chronic disease risk⁸. 
• Better Eating Habits: The diet includes food choices that are low in calorie but nutrient enough such as high fibre foods like fruits and vegetables and lean proteins like egg, beans and nuts. These help us feel full and satisfied while reducing on food cravings and in-between-meal snacking, thereby inculcating an overall healthy eating pattern⁴. 
• Long-term Weight Management: Combining consistent calorie restriction with regular physical activity is best to achieve long-term weight management². 

How to Plan a Balanced Calorie Deficit Diet?

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. 

1. Calculate Calorie Intake

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.  

2. Focus on your meal structure

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. 

3. Balanced Macros

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 eat^1,4. 

4. Portion Control

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. 

Top 3 Calorie Deficit Diet Plans to Try

An individual on low-calorie diet can consume approximately 1000-1800 kcal per day^2,5. The following sample plans can be a good start if you are looking to try out the calorie deficit diet^9,10. 

1. Diet Plan for Vegetarians

2. Diet Plan for Non-Vegetarians

3. Diet Plan for Vegans

Please Note: Total calorie values may differ based on cooking methods and recipes.  

Practical Tips to Stay Consistent

Make up your mind on what all needs to be followed when you are starting with calorie deficit diet  

1. Meal Planning

• Pack vegetable sticks, fresh fruit, low-fat or non-fat yogurt without added sugars, or a small handful of unsalted dry-roasted nuts.  
• Have healthy snacks ready when hungry. 
• Try to cut out one high calorie food each day in your meal plan¹. 

2. Mindful Eating

• While eating, focus completely on your meals. Pay full attention to the smell, texture and taste of food. 
• Notice your body’s cues for hunger and fullness. Eat when you are really hungry not because of other reasons like emotional triggers. 

Eat slowing and chew each bite properly so your brain gets signals of satiety and avoid overeating. 

3. Staying hydrated and avoiding liquid calories

• Avoid sweet drinks, you can have water, plain or flavoured sparkling water, or black coffee or tea instead¹.  

4. Lifestyle changes

• To stay motivated and avoid emotional triggers, practise meditation and mindfulness and focus on your sleep hygiene (get 8 hours of undisturbed sleep every night). 
• Alongside your diet, engage in light physical activity, like a brisk walk for around 40 minutes each day to support continuous weight loss¹.  

Common Mistakes to Avoid in a Calorie Deficit Diet

A calorie deficit diet is considered safe, provided it is followed properly and these common mistakes are avoided. 

• Cutting down too much of calorie: In a hurry to lose weight, some tend to cut out excessive amount of calorie, which can show some adverse effects on long term plan¹¹. 
• Skipping Protein: Make sure to Include protein rich foods in your major meals (breakfast, lunch and dinner) to avoid weakness, it also helps to minimize the loss of lean body mass and leads to a healthy weight loss¹². 
• Ignoring Micronutrients:  Micronutrients are equally important factor in a calorie deficit diet because the reduced food intake can lead to a reduction in essential vitamins and minerals. Maintaining adequate micronutrient levels is necessary to sustain good health. You can include a good amount of fruits and vegetables (green leafy) in your diet¹³. 
• Over relying on diet snacks: It is fine to grab a snack sometime but ensure you select a healthy one that is highly filling yet low in calories like air fried popcorn, roasted gram or nuts¹. Some packed snacks contain added sugar or salt so make sure to read the label before consuming it. 

Tracking Your Progress, the Right Way

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: 

• There are certain calorie-tracking apps which you can easily download on your smartphones and track the amount calories you consume or burn each day; it is the easiest way to track your progress¹⁴. 
• You can easily find and download various calorie deficit diet charts online. These charts will help you track your calorie intake and ensure you consistently adhere to your restricted calorie goal¹⁵. 
• Note your body weight before starting your diet and keep checking on regular intervals to assess progress and manage diet accordingly. 
• Make sure you note down everything that you eat in a day including the calories (either from food label or online source). 
• Write down each detailed thing about your meals like date and time, portion, eating pattern (eating too fast or slow) etc. You can even note down what you feel like craving to eat (sweet, salty etc)¹⁶. 

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. 

When to Seek Medical or Nutritionist Help?

• Before initiating any type of diet, it is always better to consult your healthcare provider or a nutritionist, they will guide you on how to start your diet plan^1,17,18.  
• If you have any health conditions like diabetes or hypertension, make sure to take an opinion from health care provider, because there may be certain do and don’ts in your diet pattern^1,17,18. 
• If you experience any issues such as excessive fatigue, drowsiness or stalled weight loss, seek medical support to ensure your health is on a right track^1,17,18. 

Also Read: Thinking About the Pegan Diet? Here’s What You Should Know

Conclusion

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. 

Frequently Asked Questions (FAQs)

References

1. 10 ways to cut 500 calories a day: MedlinePlus Medical Encyclopedia [Internet]. medlineplus.gov. 2022. Available from: https://medlineplus.gov/ency/patientinstructions/000892.htm 
2. Kim JY. Optimal diet strategies for weight loss and weight loss maintenance. Journal of Obesity & Metabolic Syndrome. 2020 Oct 27;30(1):20–31. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8017325/ 
3. National Research Council (US) Committee on Diet and Health. Calories: Total Macronutrient Intake, Energy Expenditure, and Net Energy Stores [Internet]. Nih.gov. National Academies Press (US); 1989. Available from: https://www.ncbi.nlm.nih.gov/books/NBK218769/ 
4. CDC. Tips for Cutting Calories [Internet]. Healthy Weight and Growth. 2025. Available from: https://www.cdc.gov/healthy-weight-growth/healthy-eating/cutting-calories.html? 
5. Diet for rapid weight loss: MedlinePlus Medical Encyclopedia [Internet]. medlineplus.gov. Available from: https://medlineplus.gov/ency/patientinstructions/000885.htm 
6. Farhana A, Rehman A. Metabolic Consequences of Weight Reduction [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK572145/ 
7. Kiani AK, Dhuli K, Donato K, Aquilanti B, Velluti V, Matera G, et al. Main nutritional deficiencies. Journal of Preventive Medicine and Hygiene [Internet]. 2022 Oct 17;63(2 Suppl 3):E93–101. Available from: https://pubmed.ncbi.nlm.nih.gov/36479498/ 
8. Calorie restriction may benefit healthy adults under 50 [Internet]. National Institutes of Health (NIH). 2019. Available from: https://www.nih.gov/news-events/nih-research-matters/calorie-restriction-may-benefit-healthy-adults-under-50 
9. My Nutrition My Nutrition Healthy Meal Ideas and Menu Planning [Internet]. Available from: https://www.health.qld.gov.au/data/assets/pdf_file/0015/150063/wtmgt_mealplan.pdf 
10. U.S. Department of Agriculture. FoodData Central [Internet]. FoodData Central. 2024. Available from: https://fdc.nal.usda.gov/ 
11. Mohan V, Joshi S. Pros & cons of some popular extreme weight-loss diets. Indian Journal of Medical Research [Internet]. 2018;148(5):642–7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6366252/ 
12. Ogilvie AR, Schlussel Y, Sukumar D, Meng L, Shapses SA. Higher protein intake during caloric restriction improves diet quality and attenuates loss of lean body mass. Obesity. 2022 May 11;30(7):1411–9. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9256776/ 
13. Zhang W, Chen P, Huo S, Huang X, Zhao Y. Requirements for essential micronutrients during caloric restriction and fasting. Frontiers in Nutrition [Internet]. 2024;11:1363181. Available from: https://pubmed.ncbi.nlm.nih.gov/38481969/ 
14. Ferrara G, Kim J, Lin S, Hua J, Seto E. A Focused Review of Smartphone Diet-Tracking Apps: Usability, Functionality, Coherence With Behavior Change Theory, and Comparative Validity of Nutrient Intake and Energy Estimates. JMIR mHealth and uHealth [Internet]. 2019 May 17;7(5):e9232. Available from: https://mhealth.jmir.org/2019/5/e9232/ 
15. Thomson H. What’s on your plate? New Scientist. 2013 Feb;217(2904):6–7. Available from: https://www.nhlbi.nih.gov/sites/default/files/publications/WhatsOnYourPlate-1400-1600cal.pdf 
16. CDC. Steps for Improving Your Eating Habits [Internet]. Healthy Weight and Growth. 2024. Available from: https://www.cdc.gov/healthy-weight-growth/losing-weight/improve-eating-habits.html 
17. Armstrong P, Sideck C. Maintaining a Healthy Diet and Eating Better | AgLab [Internet]. aglab.ars.usda.gov. Available from: https://aglab.ars.usda.gov/the-nutrition-corner/maintaining-a-healthy-diet-and-eating-better 
18. Sarwan G, Rehman A. Management Of Weight Loss Plateau [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK576400/ 
19. CDC. Healthy Habits: Fruits and Vegetables to Manage Weight [Internet]. Healthy Weight and Growth. 2024. Available from: https://www.cdc.gov/healthy-weight-growth/healthy-eating/fruits-vegetables.html 
20. Publishing HH. Calorie counting made easy [Internet]. Harvard Health. 2020. Available from: https://www.health.harvard.edu/staying-healthy/calorie-counting-made-easy 

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.

Best Exercises to Lose Belly Fat That You Should Try 

Introduction

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. 

Types of Belly Fat

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. 

1. Visceral Belly Fat (Visceral Adipose Tissue) 

• This is the fat found deep in the abdomen, surrounding the internal organs such as the stomach, liver, kidneys, and intestines⁴.
• Males, boys who attained puberty, females who attained menopause, and people who consume too much alcohol have more chances of developing visceral fat^4,3.
• The key feature of this fat is its strong association with metabolic disease (increased blood pressure, cholesterol, and insulin resistance and obesity), which can lead to diabetes and heart disease^4,3.
• Too much visceral fat might also increase the risk of cancer, liver diseases, stroke, fertility issues etc^4,3.

2. Sub-Cutaneuos Fat (Sub-Cutaneuos Adipose Tissue) 

• This is the fat located just beneath the skin. This is the most visible layer of fat and occupies a large part of the body’s total fat⁴.
• The amount of sub-cutaneous fat increases along with the total body fat as the children grow into adolescents⁴.
• The greater accumulation of this fat is found in girls. In girls, this fat normally deposits in hips, thighs, and peripheral (outer) body areas⁴.
• Sub-cutaneous fat serves as the major energy reservoir, gives warmth and protection, and plays a role in the body’s hormone system⁴.

What Causes Belly Fat?

There are many factors which contribute to belly fat, which ultimately leads to obesity. Let us discuss them in detail. 

1. Lack of Exercise 

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. 

2. Diet 

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.    

3. Poor-Quality Sleep 

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.  

4. Stress 

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.

5. Genetics 

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.  

6. Certain Medicines 

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 

7. Health Conditions 

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.

Best Exercises to Lose Belly Fat

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: 

1. Cardiovascular Exercises (Cardio)

• Any physical activity which increases your heart rate, blood flow, breathing and sweating is a cardio or aerobic exercise^9,10. A healthy diet along with cardio, is the fastest way to lose belly fat. 
• These include exercises which engage large muscle groups. 
• Cardio workouts such as brisk walking, jogging, running, dancing and swimming help in burning more calories than you eat, which reduces overall weight loss, including belly fat¹⁰.
• The other health benefits of cardio include: 
  • Heart strengthening and improved blood flow⁹. 
  • Boosts mood and energy level, and lowers stress⁹.
  • Helps sleep well and reduces the chances of dementia⁹. 

2. High-Intensity Interval Training (HIIT) 

• This is a type of workout where you do fast exercises for a brief period, followed by short rest or low-intensity recovery¹¹.
• HIIT workouts to lose belly fat include: 
  • Burpees: Stand with feet apart, arms at your sides. Jump and land in a squat with a straight back. 
  • Jumping Jacks: Stand straight with your feet together and arms at your side. Jump, spread your feet wide and simultaneously raise your arms overhead. 
  • High Knees: Stand with feet slightly apart. Lift one knee and swing the opposite arm, then switch quickly and repeat fast.  
• They are short, intense exercise bursts of 15–60 seconds, followed by rest periods of 30–60 seconds¹².
• Health benefits include: 
  • Recent studies suggest that HIIT may reduce abdominal or belly fat more effectively¹¹.
  • Improves insulin sensitivity and cardiovascular health¹¹.

3. Strength Training (Resistance Training) 

• In strength training your muscles work against resistance, so they become stronger, last longer, and grow bigger. Your muscles get stronger when they repeatedly work against a force¹³.
• The strength training workouts include free weights, weight machines, resistance bands etc¹³. The specific strength training workouts to lose belly fat include: 
  • Push-ups: Lie on your stomach and put hands as wide as your shoulders. Keep your body straight, go down and then push your body up.  
  • Squats: Stand with your feet apart, bend knees and hips to lower your body, then rise back up. Repeat this several times. 
  • Kettlebell swings: Hold a kettlebell with both hands. Swing the kettlebell between your legs, then push your hips forward to lift it to chest level.  
  • Deadlifts: Stand with feet apart, bend knees and hips to lift the weight, keeping your back straight. 
• The effectiveness of the strength training depends on factors like the number of sets, repetitions, exercise choice, intensity, frequency and rest between sets¹³.
• The benefits of strength training include: 
  • Enhances muscle strengthening, flexibility, stamina, and weight control¹³.
  • Can help avoid risk of certain chronic diseases like diabetes, heart disease, arthritis, depression¹³.

4. Core and Abdominal Exercises 

• Core activities are a part strength building typically for the muscles around your trunk: abdominal (tummy), lower back, pelvis, and hips muscles¹⁴.
• It should be done with correct alignment and progressed gradually, so that it is safe and effective¹⁴.
• Types of core exercises that can try include: 
  • Reverse Crunch: Lie on your back, lift your hip and legs toward your ribs, hold for a second and then relax.  Repeat¹⁴.
  • Arm and Leg Raise: Lie on your stomach by stretching your arms above the head. Tighten your stomach, lift your right arm and left leg, and hold for five seconds¹⁴.
  • Bicycle stretch: Lie on your back with hands behind your head and knee at 45°. Lift your shoulders and bring your elbow to the opposite knee, then switch sides and continue¹⁴.
  • Mountain Climbers Twist: Start on your hands and toes. Bring one knee to your chest, then shift legs quickly. Keep your core straight and body tight. If finds difficult, do it on your knees¹⁵.
• Benefits of the core exercises include: 
  • Core muscle strengthening¹⁴.
  • Toning of abdominal muscles¹⁴.
  • Makes tasks such as lifting, reaching, bending, and even walking easier¹⁴.

5. Yoga 

• Yoga is a spiritual practice which uses deep and gentle science to create a connection between mind and body¹⁶. 
• The types of yogasanas which help reduce belly fat include: 
  • Bhujangasanan: Exhale and keep your forehead on the ground. Then keep your head on palms, extend your legs and relax¹⁶.
  • Pavanamuktasana: Lie on your back, bring knees to your chest, hug your shins, exhale, lift head to touch knees, and then relax^16,17 
  • Shalabasana: Lie on your stomach with chin on the floor and palms upward.  Inhale and raise both legs without bending your knees, retain for 10-20 seconds and then drop the legs^16, 17.
• Benefits of yoga include: 
  • Improves physical fitness, and heart health¹⁶.
  • Helps in calming your mind and relieving stress, anxiety etc¹⁶

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.  

Simple Tips for Healthy Weight Loss

Achieving healthy weight loss requires a combination of lifestyle changes. Here are some simple tips that you can follow to manage your belly fat. 

1. Healthy Dietary Habits 

• Reduce the number of calories you take in through food and beverages.  
• Include diverse types of vegetables, whole fruits, protein-rich foods such as beans, peas, lentils, nuts, seeds, soy products, lean meats, poultry, eggs, and seafood, fat-free or low-fat dairy products like milk, cheese, yoghurt, and whole grains such as oats, whole-wheat bread, and brown rice¹⁸.
• Avoid or reduce high-calorie foods like fried chicken or fish, tortilla chips, chocolate brownies, pizza with extra cheese, etc¹⁹.
• Avoid foods high in salt, sugar, added and saturated fats. These might reduce your metabolic function. Example: soft drinks, snacks, and alcohol drinks²⁰.
• Watch the portions you eat. Eating more portions increases calories¹⁸.
• Do not skip meals unnecessarily. Maintain regular meals and snacks²⁰. 

2. Increase Physical Activity 

• Practice walking in your garden or lawn²⁰.
• Instead of driving, prefer walking or cycling for short distances²⁰.
• Climb stairs, walk during breaks, and park your vehicles far away. This will increase your body movement²⁰.
• Aim for at least 150 minutes of physical activity along with muscle strengthening for 2 or more days a week (for adults). Kids should perform 60 minutes of physical activity a day⁵. 

3. Proper Sleep 

• Follow a regular sleep schedule. Lack of sleep can affect metabolism and insulin sensitivity²¹.
• Sleep in a dark room, avoid light exposure from TV, bed lamps, etc²¹. 
• Do not sleep soon after a lunch; it might affect the success of weight loss²¹.
• Sleep on time. People who sleep late may eat more and have a higher risk of gaining weight²¹.

4. Stress Management, Counselling and Motivation 

• Stress might be a reason for eating behaviours like overeating or unhealthy food choices. 
• Stress-management techniques like exercise, relaxation, meditation, and social support might help control emotional eating²².
• Go for counselling if you feel helpless. It might help you recognise stress triggers, cope better, set realistic weight-loss goals and follow healthy habits²³.
• Set realistic and manageable long-term goals for sustainable weight management, gain confidence by doing activities you could not do before and celebrate small successes to stay motivated²⁰.

5. Medical Evaluation 

• Seek a professional’s help and get testing done to understand the underlying cause of your weight gain. 
• Treating and managing underlying conditions such as anxiety or hormonal issues found through medical evaluation is important for weight loss²⁴.

Common Mistakes to Avoid

Even small mistakes can slow down your progress. Below are some common errors to avoid when trying to lose fat. 

1. Overdoing Exercise 

• Taking proper rest before the next workout. Inadequate rest might cause health issues and poor performance²⁵.
• Symptoms that your body is overstrained include reduced output, fatigue, mood swings, poor sleep, less motivation, feeling depressed, etc²⁵.
• Take a break for 1-2 weeks for recovery if you have these²⁵.

2. Skipping Meals or Extreme Dieting 

• Avoid cutting calories or skipping meals; it can cause energy and nutrient deficiencies²⁶.
• Extreme diet for a long period causes a lack in essential vitamins, minerals, protein, healthy fats, and fibre, weakening immunity²⁶.
• Long gaps between meals can induce overeating, while skipping meals can develop eating disorders²⁶.

3. Relying on Spot Reduction Exercises 

• Spot reduction does not really happen. Exercising in a particular area will not burn the fat there²⁷.
• Genetics largely determine your body fat distribution; spot reduction cannot change it²⁷.
• However, aiming for overall weight reduction and using a combination of exercises along with a healthy diet is the ideal way to lose fat²⁷.

4. Drinking Too Little Water 

• Water can help boost your metabolism and maintain your body’s electrolyte balance. 
• Drinking too little water can cause headaches, fatigue, constipation, overheating confusion etc. All these are the signs of dehydration²⁸.
• However, it is important to avoid sugary drinks like soft drinks, flavoured mineral water, and sports drinks.  

Also Read: Walking Backwards: Benefits, Precautions & How to Do It

Conclusion

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

Frequently Asked Questions (FAQs)

References

1. Wog MCS, Huang J, Wang J, Chan PSF, Lok V, Chen X, et al. Global, regional and time-trend prevalence of central obesity: a systematic review and meta-analysis of 13.2 million subjects. European Journal of Epidemiology. 2020 May. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7387368/ 

2. Segal Y, Gunturu S. Psychological issues associated with obesity [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2024. Available from: https://www.ncbi.nlm.nih.gov/books/NBK603747/ 

3. Australia H. How to Reduce Visceral Body Fat (hidden fat) [Internet]. www.healthdirect.gov.au. 2020. Available from: https://www.healthdirect.gov.au/how-to-reduce-visceral-body-fat-hidden-fat 

4. Mittal B. Subcutaneous Adipose Tissue & Visceral Adipose Tissue. Indian Journal of Medical Research [Internet]. 2019;149(5):571. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6702693/ 

5. National Heart, Lung and Blood Institute. Overweight and Obesity – Causes and Risk Factors [Internet]. National Heart, Lung and Blood Institute. 2022. Available from: https://www.nhlbi.nih.gov/health/overweight-and-obesity/causes 

6. National Institute of Diabetes and Digestive and Kidney Diseases. Factors Affecting Weight & Health [Internet]. National Institute of Diabetes and Digestive and Kidney Diseases. 2019. Available from: https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/factors-affecting-weight-health 

7. Mohammad I, Haris B, Vasudeva D, Shehzad S, et al. The Journal of Clinical Endocrinology and Metabolism [Internet]. Oup.com. 2024. Available from: https://academic.oup.com/jcem/article/108/12/3201/7199846 

8. Christiansen: MR, Kilpelainen TO, McCaffery JM. Abdominal Obesity Genetic Variants Predict Waist Circumference Regain after Weight Loss [Internet]. American Diabetes Association. Available from: https://diabetesjournals.org/diabetes/ 

9. Healthdirect Australia. Cardiovascular Exercise [Internet]. www.healthdirect.gov.au. 2024. Available from: https://www.healthdirect.gov.au/cardiovascular-exercise 

10. Cartwright L. What’s the Best Exercise to Lose Belly fat? [Internet]. www.bhf.org.uk. 2023. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/best-exercise-to-lose-belly-fat 

11. Francois ME, Little JP. Effectiveness and Safety of High-Intensity Interval Training in Patients With Type 2 Diabetes. Diabetes Spectrum [Internet]. 2015 Feb;28(1):39–44. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4334091/ 

12. High Intensity Interval Training (HIIT) [Internet]. Gun Lake Tribe. 2025 [cited 2025 Dec 12]. Available from: https://gunlaketribe-nsn.gov/glt-events/high-intensity-interval-training-hiit/ 

13. Better Health Channel. Resistance Training – Health Benefits [Internet]. Better Health Channel. 2022. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits 

14. Publishing HH. Core Conditioning — It’s Not Just about Abs [Internet]. Harvard Health. Available from: https://www.health.harvard.edu/healthbeat/core-conditioning-its-not-just-about-abs 

15. Exercise guide: Mountain Climber Twists [Internet]. Health and Wellbeing Queensland. 2024. Available from: https://hw.qld.gov.au/blog/exercise/mountain-climber-twists-2/ 

16. International Day of Yoga. Common Yoga Protocol Common Yoga Protocol Government of India [Internet]. Available from: https://www.mea.gov.in/images/pdf/common-yoga-protocol.pdf 

17. Joshi S, Deole YS, Vyas GH, Dash SC. Management of Overweight and Obesity through specific Yogic procedures [Internet]. 2009. Available from: https://www.researchgate.net/profile/Yogesh-Deole/publication/265026464/ 

18. National Institute of Diabetes and Digestive and Kidney Diseases. Eating & Physical Activity to Lose or Maintain Weight | NIDDK [Internet]. National Institute of Diabetes and Digestive and Kidney Diseases. 2019. Available from: https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/eating-physical-activity 

19. 10 Ways to Cut 500 Calories a day: MedlinePlus Medical Encyclopedia [Internet]. medlineplus.gov. 2022. Available from: https://medlineplus.gov/ency/patientinstructions/000892.htm 

20. Better Health Channel. Weight Loss – a Healthy Approach [Internet]. Vic.gov.au. 2012. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/weight-loss-a-healthy-approach 

21. Newsom R. Why Is Sleep so Important to Weight Loss? [Internet]. Sleep Foundation. 2020. Available from: https://www.sleepfoundation.org/physical-health/weight-loss-and-sleep 

22. Institute of Medicine (US) Subcommittee on Military Weight Management. Weight-Loss and Maintenance Strategies [Internet]. Nih.gov. National Academies Press (US); 2020. Available from: https://www.ncbi.nlm.nih.gov/books/NBK221839/ 

23. Greaney ML, Cohen SA, Xu F, Ward-Ritacco CL, Riebe D. Healthcare provider counselling for weight management behaviours among adults with overweight or obesity: a cross-sectional analysis of National Health and Nutrition Examination Survey, 2011–2018. BMJ Open [Internet]. 2020 Nov 1 [cited 2020 Dec 10];10(11):e039295. Available from: https://bmjopen.bmj.com/content/10/11/e039295.abstract 

24. Khattak ZE, Zahra F. Evaluation of Patients With Obesity [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK576399/ 

25. Medline Plus. Are You Getting Too Much exercise? [Internet]. Medlineplus.gov. 2022. Available from: https://medlineplus.gov/ency/patientinstructions/000807.htm 

26. Habib A, Ali T, Nazir Z, mahfooz A, Inayat QA, Haque MA. Unintended consequences of dieting: How restrictive eating habits can harm your health. International Journal of Surgery Open [Internet]. 2023 Nov 1;60(100703):100703. Available from: https://www.sciencedirect.com/science/article/pii/S240585722300116X 

27. Vispute S, Smith J, LeCheminant J, Hurley K. The Effect of Abdominal Exercise on Abdominal Fat. Journal of Strength and Conditioning Research, 2011; 25 (9): 2559-2564. Avaible from: https://pubmed.ncbi.nlm.nih.gov/21804427/

28. CDC. About Water and Healthier Drinks [Internet]. CDC. 2024. Available from: https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/index.html 

29. Better Health. Dance – Health Benefits [Internet]. Better Health Channel. 2013. Available from: https://www.betterhealth.vic.gov.au/health/HealthyLiving/dance-health-benefits 

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

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Top High Protein Vegan Foods You Should Eat

Introduction

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! 

Why Do We Need Protein?

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. 

1. Role of protein in tissue repair

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. 

2. Proteins as enzymes and messengers

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. 

3. Protein for muscle strength

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.  

4. Role of protein in transport or storage

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. 

5. Role of protein in immunity

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. 

How Much Protein Do You Need?

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.  

1. Recommended dietary requirement of protein by age

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. 

• Infants
  • Aged between 3-5 months need a protein of 1.31 g/ kg BW (body weight)/day. 
  • Aged between 7 months – 1 year need a protein of 1.14 g/ kg BW/day.  
• Children:  
  • Children aged between 1- 3 years need 1.02 g/ kg BW/day.  
  • Children aged between 4-8 years need 0.92 g/ kg BW/day.
• Adolescents:
  • Adolescents aged 9-13 years need 0.90 g/ kg BW/day.
  • Adolescent boys aged between 14–18 years – 0.87 g/ kg BW/day.
  • Adolescent girls aged between 14- 18 years – 0.85 g/ kg BW/day. 
• Adults:
  • ≥19 years need 0.83 g/ kg BW/day. 

2. Recommended dietary requirement of protein based on physical activity

• For an individual who is healthy and does minimum physical activity – 0.8 g/ kg BW / day. 
• For an individual with moderate physical activity – 1.3 g / kg BW /day. 
• For an individual with intense physical activity – 1.6 g/kg BW/ day⁶. 

Note: For healthy individuals’ consumption of 2 g / kg BW /day is considered safe.  

3. Recommended dietary requirement of protein for pregnant and lactating women

The RDA for pregnant and lactating women differ from non-pregnant women. The need of protein is higher during this period.  

• For pregnant women: 1.1 g of protein/kg/day⁷. 
• Lactating women need an extra twenty-five grams per day⁷. 

Can You Eat Too Much Protein?

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: 

• Gastric issues: Nausea, discomfort in intestine, diarrhoea, vomiting, irritability⁶. 
• Metabolic issues: High protein diets might cause metabolic ketoacidosis, which might even cause coma or death¹. It might also cause abnormal amino acid, ammonia, or insulin levels⁶. 
• Cardiovascular issues: High protein might affect blood lipid profile and blood pressure, increasing the risk of heart disease or cardiovascular dysfunction^1,6. 
• Kidney issues: High protein sometimes puts load on kidneys. This might cause kidney injury^1,6. 
•  Bone issues: High protein intake may weaken bones and lead to low bone density or bone loss⁶. Increased protein intake is also associated with greater risk of hip fractures in women¹. 
• Liver issues: High protein intake can increase liver load. This can cause hepatic stress, even liver injury in extreme cases⁶. 

Best Vegan Protein Food Sources

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. 

1. Lentils

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. 

2. Almonds

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.  

3. Chickpeas

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). 

4. Soya

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. 

5. Peanuts

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.  

6. Quinoa

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. 

7. Seeds

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 immunity^13,14. They can be added to desserts or trail mix for a healthy flavourful treat. 

8. Protein-rich Vegetables

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. 

9. Oats

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. 

10. Beans

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. 

Ways to Boost Daily Protein Intake

Here are some easy-to-follow tips to include high-protein vegan foods in your routine diet and boost your protein intake: 

• Start your day with protein rich breakfast like tofu scramble, oats soaked overnight with chia seeds and berries, wholemeal toast etc²⁰. You can also make chilla or pancake with besan/ moong dal, and green gram dosa for breakfast. Make idli, dosa, uthappam with cereal pulses like wheat, maize etc, as they are rich in protein²¹. 
• Include a protein in every meal and snack like bean casserole with vegetables, nut roast, lentil loaf, or vegetarian sausages etc²². 
• To curb your cravings while keeping high on protein, you can make a delicious dessert using fruit crumble or salad with wholemeal flour or oats²².  
• Use protein-rich water, like aquafaba which is obtained after boiling chickpeas, beans etc, for cooking²³. 
• People who need a higher protein intake can choose supplements like vegan protein powders, which can be added to smoothies or shakes²⁴. 

Why You Should Combine Different Plant Proteins

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: 

• Cereals and pulses lack some amino acids²¹. But combining them together gives all essential amino acids found in a typical non-vegetarian diet²⁵. Foods like khichadi, idli, dosa, made with both these fulfills this gap and provides you with a high protein vegan meal.  
• Soy products, quinoa, and amaranth have large amounts of essential amino acids. Although beans, lentils, nuts, and whole grains also have all the essential amino acids, one or two among them are very less in concentration. Combining these food source will help enrich your meals with proteins²⁵. 

Thus, consuming a diet which contains cereals, legumes, soy and nuts, will give all the essential amino acids required by the body²⁵.

Common Myths About Vegan Protein

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 health^2,26. 

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. 

Also Read: Super Healthy Gluten Free Foods and Its Health Benefits

Conclusion

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! 

Frequently Asked Questions (FAQs)

References

1. Hoffman JR, Falvo MJ. Protein – Which is Best? Journal of Sports Science & Medicine [Internet]. 2004 Sep;3(3):118. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3905294/ 
2. Mariotti F, Gardner CD. Dietary protein and amino acids in vegetarian diets-a review. Nutrients [Internet]. 2019 Nov 4;11(11):E2661. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893534/ 
3. Demling RH. Nutrition, Anabolism, and the Wound Healing Process: An Overview. Eplasty [Internet]. 2009 Feb 3;9:e9. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2642618/ 
4. MedlinePlus. What are proteins and what do they do? [Internet]. Medline Plus. National Library of Medicine; 2021. Available from: https://medlineplus.gov/genetics/understanding/howgeneswork/protein/ 
5. Västermark Å, Saier MH. The involvement of transport proteins in transcriptional and metabolic regulation. Current Opinion in Microbiology [Internet]. 2014 Apr [cited 2019 Dec 14];18:8–15. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999241/ 
6. Wu G. Dietary Protein Intake and Human Health. Food & Function [Internet]. 2016 Jan 11;7(3):1251–65. Available from: https://pubs.rsc.org/en/content/articlehtml/2016/fo/c5fo01530h 
7. Kominiarek MA, Rajan P. Nutrition Recommendations in Pregnancy and Lactation. Medical Clinics of North America. 2016 Nov;100(6):1199–215. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5104202/ 
8. Alexander R, Khaja A, Debiec N, Fazioli A, Torrance M, Razzaque MS. Health-promoting benefits of lentils: Anti-inflammatory and anti-microbial effects. Current Research in Physiology [Internet]. 2024;7(7):100124. Available from: https://europepmc.org/backend/ptpmcrender.fcgi?accid=PMC10945126&blobtype=pdf 
9. Gonçalves B, Pinto T, Aires A, Maria Cristina Morais, Bacelar E, Anjos R, et al. Composition of Nuts and Their Potential Health Benefits—An Overview. Foods [Internet]. 2023 Feb 23;12(5):942–2. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10000569/ 
10. Wallace T, Murray R, Zelman K. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients [Internet]. 2016 Nov 29;8(12):766. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/ 
11. Dukariya G, Shah S, Singh G, Kumar A. Soybean and its products: Nutritional and health benefits. Journal of Nutritional Science and Healthy Diet. 2020;1(2):22-9. Available from: https://www.researchgate.net/publication/343021410_Soybean_and_Its_Products_Nutritional_and_Health_Benefits  
12. Arya SS, Salve AR, Chauhan S. Peanuts as functional food: a review. Journal of Food Science and Technology [Internet]. 2015 Sep 19;53(1):31–41. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4711439/ 
13. Agarwal A, Rizwana, Abhishek Dutt Tripathi, Kumar T, Kanti Prakash Sharma, Patel S. Nutritional and Functional New Perspectives and Potential Health Benefits of Quinoa and Chia Seeds. Antioxidants. 2023 Jul 12;12(7):1413–3. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10376479/ 
14. Batool M, Ranjha MMAN, Roobab U, Manzoor MF, Farooq U, Nadeem HR, et al. Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants. 2022 May 24;11(11):1394. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9182978/ 
15. Arumugam R, Elanchezhian B, Sarikurkcu C, Jayakumar S, Amirthaganesan K, Sudhakar S. Nutraceutical assessment of conventional leafy vegetables of South India. South African Journal of Botany [Internet]. 2022 Dec 13;152:304–12. Available from: https://www.sciencedirect.com/science/article/pii/S0254629922006603 
16. Human Foods Program. Nutrition Information for Raw Vegetables [Internet]. U.S. Food and Drug Administration. 2024. Available from: https://www.fda.gov/food/nutrition-food-labeling-and-critical-foods/nutrition-information-raw-vegetables 
17. Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS. Nutritional Advantages of Oats and Opportunities for Its Processing as Value Added Foods – a Review. Journal of Food Science and Technology [Internet]. 2013 Jun 25;52(2):662–75. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4325078/ 
18. National Agricultural Library. National Agricultural Library [Internet]. Usda.gov. 2020. Available from: https://www.nal.usda.gov/sites/default/files/page-files/Protein.pdf 
19. Messina V. Nutritional and Health Benefits of Dried Beans. The American Journal of Clinical Nutrition. 2014 May 28;100(suppl_1):437S442S. Available from: https://www.sciencedirect.com/science/article/pii/S0002916523048931 
20. Healthy plant-based Breakfasts to Fuel Your Day [Internet]. The Vegan Society. 2023 [cited 2025 Dec 2]. Available from: https://www.vegansociety.com/news/blog/healthy-plant-based-breakfasts-fuel-your-day 
21. Jeyasri R, Muthuramalingam P, Satish L, Pandian SK, Chen JT, Ahmar S, et al. An Overview of Abiotic Stress in Cereal Crops: Negative Impacts, Regulation, Biotechnology and Integrated Omics. Plants. 2021 Jul 19;10(7):1472. https://pmc.ncbi.nlm.nih.gov/articles/PMC8309266/ 
22. United R. Royal United Hospitals Bath [Internet]. Ruh.nhs.uk. 2025 [cited 2025 Nov 28]. Available from: https://ruh.nhs.uk/zz_content_include/services/clinical_depts/dietetics/documents/Vegetarian_and_Vegan_Diets.pdf 
23. Bianca, Graziella Silva Holanda, Raposo A, Maynard, Braz R, Romão B, et al. Chickpea aquafaba: a systematic review of the different processes for obtaining and their nutritional and technological characteristics. Journal of food science and technology/Journal of Food Science and Technology. 2024 Jan 26. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11219635/ 
24. Amatori S, Callarelli C, Gobbi E, Bertuccioli A, Donati Zeppa S, Sisti D, et al. Going Vegan for the Gain: A Cross-Sectional Study of Vegan Diets in Bodybuilders during Different Preparation Phases. International Journal of Environmental Research and Public Health. 2023 Mar 15;20(6):5187. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10048841/ 
25. Better Health Channel. Protein [Internet]. Better Health Channel. 2022. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/protein 
26. Antonio J, Evans C, Ferrando AA, Stout JR, Antonio B, Cintineo HP, et al. Common questions and misconceptions about protein supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition. 2024 Apr 16;21(1).Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11022925/ 
27. Arora S, Kataria P, Mansi Nautiyal, Ishika Tuteja, Sharma V, Ahmad F, et al. Comprehensive Review on the Role of Plant Protein as a Possible Meat Analogue: Framing the Future of Meat. ACS Omega. 2023 Jun 20;8(26). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10323939/ 
28. Khalid W, Arshad MS, Ranjha MMAN, Różańska MB, Irfan S, Shafique B, et al. Functional constituents of plant-based foods boost immunity against acute and chronic disorders. Open Life Sciences [Internet]. 2022 Sep 8;17(1):1075–93. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9462539/ 

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: Uses, Benefits, Side Effects & More 

Introduction

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. 

What is Sattu?

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 preparations^4,5. 

Note: Sattu composition may vary, with some versions including added spices, salt, or grains like barley or wheat¹.

Nutritional Value of Sattu

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:

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. 

Benefits Of Eating Sattu

Sattu offers a wide range of health benefits due to its rich nutrient profile. Common Sattu benefits include:

1. Supports Healthy Digestion and Regular Bowel Movement

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. 

2. Helps in Weight Management

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. 

3. Heart Friendly and Cholesterol Free

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. 

4. Good for Diabetics 

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. 

5. Provides a Natural Cooling Effect 

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. 

6. Boosts Appetite and Energy Levels 

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. 

7. Acts as a Natural Detoxifier

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 immunity^6,10.

8. Enhances Skin and Hair Health

Sattu is high in iron⁶. This supports red blood cell formation and may help avoid fatigue and anaemia^6,11. Adequate iron intake is also linked to reduced hair fall and improved overall health¹².

9. Excellent Plant Based Protein Source

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.  

How to Use Sattu?

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:

1. Litti Chokha

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

• Make a mixture of Sattu with spices and herbs, and stuff it into wheat flour dough. 
• Roast the stuffed dough balls on the live fire of coal. 
• Dip the roasted litti in clarified butter (ghee) and serve with chokha. 

2. Sattu Paratha

This is a festive preparation made using Sattu as stuffing. 

How to prepare

• Prepare a stuffing of Sattu mixed with spices and herbs. 
• Stuff the mixture into wheat flour dough and roll it into a paratha shape. 
• Cook it with clarified butter (ghee). 

3. Sattu Refreshing Drink

A popular summer drink made with water, commonly sold in Bihar and Uttar Pradesh. 

How to prepare

• The drink can be prepared sweet (with jaggery or sugar) or savoury (with chopped onions, tomatoes, coriander, dry mango powder, salt, green chilli, and ice). 
• Vendors typically store the drink in clay pots wrapped with moist red muslin cloth during peak heat (April to May). 

4. Other Popular Preparations

Sattu is also used to prepare several traditional sweets and snacks, including⁶:

• Sattu Puri 
• Sattu Laddoo 
• Sattu Barfi 
• Sattu Halwa 

Side Effects of Sattu

While black chickpeas (kala chana) offer many health benefits, potential side effects may arise (generally from overconsumption). Although rare, Sattu side effects may include:  

• Digestive Issues: Due to their high fibre content and complex sugars (oligosaccharides), eating too many black chickpeas may cause bloating, gas, stomach pain, and diarrhoea in some individuals^14,15. 
• Allergic Reactions: Some individuals may be allergic to black chickpeas or other legumes, which may cause symptoms such as mild skin reactions^16,17. Thus, people with known chickpea allergies should avoid them. 
• Antinutrients: Like other legumes, black chickpeas contain compounds such as phytic acid and tannins (antinutrients) that might slightly reduce the body’s ability to absorb essential minerals like calcium, zinc, and iron¹⁸ .
• Infections: Excessive consumption may cause intestinal worm infestation as per ayurveda¹⁹. Although, there’s no scientific evidence to this, it could possibly be due to unhygienic storage conditions. 

Precautions to Take with Sattu

Like with any natural product, if you consider including Sattu in your routine diet, the following should be kept in mind: 

• Do not consume in excessive quantities. Consumption in moderation is key. It’s best to discuss with a doctor or dietician to understand the right quantity for your needs. 
• Consult your healthcare provider if you have any medical issues or are taking any medications, especially individuals with digestive issues or kidney disease (Chickpeas have protein content which can increase the workload on kidneys). 
• Discuss with your gynaecologist before if you are pregnant or lactating. 

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.  

Interaction with Other Drugs/Foods

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: 

• Antihypertensive Drugs: Chickpeas contain peptides with angiotensin-converting enzyme (ACE-I) inhibitory activity demonstrated in vitro. These may theoretically complement or enhance the effects of prescribed ACE inhibitors or ARBs, potentially contributing to additional blood pressure lowering²⁰. Thus, individuals on antihypertensive medications should exercise caution and monitor their blood pressure when consuming Sattu regularly. 
• High-fibre foods: Since Sattu is already high in fibre, taking it alongside another very high-fibre meal may increase total fibre load and potentially cause bloating, constipation, or digestive discomfort in sensitive individuals²¹. Thus, people with digestive sensitivities or low-fibre diets should introduce Sattu gradually and seek dietary caution to avoid discomfort. 

Also Read: Raw Banana: Uses, Benefits, Side Effects and More!

Dosage

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. 

• Approximately 50 to 60 g per day for an adult following a 2,000 kcal/day diet.  

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 

Conclusion

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!

Frequently Asked Questions (FAQs)

References

1. Sharma A, Mazumdar B, Keshav A. Formulation, standardization and characterization of novel sattu beverage enriched with beetroot juice. J Food Sci Technol. 2020 May;57(5):1936-1943. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7171006/ 

2. Indian Institute of Pulses Research. Chickpea [Internet]. IIPR website; [cited 26 November 2025]. Available from: https://www.icar-iipr.org.in/chickpea-crop 

3. He M, Guo T, Li D, Xie C, Wang P, Yang R. Effects of roasting on physicochemical characteristics and flavor substances of germinated brown rice. Food Sci Biotechnol. 2024 Jul 12;34(1):125-135. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11695666/ 

4. Kaur T, Kaur K, Kaur J, Rehal J, Kaur S. Unlocking nutritional and shelf-life potential: Impact of germination on quality attributes of hulless barley-based sattu. J Stored Prod Res. 2026 Jan;115:102831. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0022474X25002905 

5. Shakeb M, Dharanya EK, Pandey S. Standardization and quality profile of sattu mix. J Food Sci Technol. 2022 Jul;59(7):2584-2598. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9206992/ 

6. Kant S, Chauhan HS, Sindhwal J. Sattu, the indigenous cold drink of Bihar: nutritional, health and economic facts. Arch Curr Res Int. 2025;25:233-8. Available from: https://www.researchgate.net/publication/389546500_Sattu_the_Indigenous_Cold_Drink_of_Bihar_Nutritional_Health_and_Economic_Facts 

7. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7539343/ 

8. Feingold KR. The effect of diet on cardiovascular disease and lipid and lipoprotein levels [Internet]. South Dartmouth (MA): MDText.com, 2000; [cited 26 November 2025]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK570127/ 

9. MedlinePlus. Diet and exercise [Internet]. National Library of Medicine; [cited 2025 Nov 26]. Available from: https://medlineplus.gov/ency/patientinstructions/000941.htm 

10. Akhtar HMS, Ye Z, Abdin M, Hamed YS, Chen G, Zeng X. Immunomodulatory Activity in vitro and in vivo of Polysaccharides from Kabuli Chickpea (Cicer arietinum L.) Hull. Food Technol Biotechnol. 2020 Dec;58(4):370-380. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7821783/ 

11. Abbaspour N, Hurrell R, Kelishadi R. Review on iron and its importance for human health. J Res Med Sci. 2014 Feb;19(2):164-74. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3999603/ 

12. Park SY, Na SY, Kim JH, Cho S, Lee JH. Iron plays a certain role in patterned hair loss. J Korean Med Sci. 2013 Jun;28(6):934-8. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3678013/ 

13. Cintineo HP, Arent MA, Antonio J, Arent SM. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Front Nutr. 2018 Sep 11;5:83. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6142015/ 

14. Dahl WJ, Hanifi A, Zello GA, Tyler RT. Gastrointestinal Tolerance to Daily Canned Chickpea Intake. Can J Diet Pract Res. 2014 Dec;75(4):218-21. Available from: https://pubmed.ncbi.nlm.nih.gov/26067078/ 

15. Thompson HJ. Improving Human Dietary Choices Through Understanding of the Tolerance and Toxicity of Pulse Crop Constituents. Curr Opin Food Sci. 2019 Dec;30:93-97. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7449238/ 

16. Gupta RK, Gupta K, Sharma A, Das M, Ansari IA, Dwivedi PD. Health Risks and Benefits of Chickpea (Cicer arietinum) Consumption. J Agric Food Chem. 2017 Jan 11;65(1):6-22. Available from: https://pubmed.ncbi.nlm.nih.gov/27779388/ 

17. Roberts H, Ben-Shoshan M. Food-dependent exercise-induced anaphylaxis to chickpea in a 17-year-old female: a case report. J Med Case Rep. 2015 Sep 3;9:186. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4559180/ 

18. Ajay A, Gaur SS, Shams R, Dash KK, Mukarram SA, Kovács B. Chickpeas and gut microbiome: Functional food implications for health. Heliyon. 2024 Oct 12;10(20):e39314. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11532829/ 

19. Singh P, Vyas H, Patil S, Vasani D, Vasava A. A classical review on the traditional nutritional food of India – Sattu. Int Res J Ayurveda Yoga. 2023;6:36-45. Available from: https://www.researchgate.net/publication/369977041_A_Classical_Review_on_the_Traditional_Nutritional_Food_of_India_-Sattu 

20. Arámburo-Gálvez JG, Arvizu-Flores AA, Cárdenas-Torres FI, Cabrera-Chávez F, Ramírez-Torres GI, et al. Prediction of ACE-I Inhibitory Peptides Derived from Chickpea (Cicer arietinum L.): In Silico Assessments Using Simulated Enzymatic Hydrolysis, Molecular Docking and ADMET Evaluation. Foods. 2022 May 27;11(11):1576. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9180818/ 

21. Zhang M, Juraschek SP, Appel LJ, Pasricha PJ, Miller ER 3rd, Mueller NT. Effects of High-Fiber Diets and Macronutrient Substitution on Bloating: Findings From the OmniHeart Trial. Clin Transl Gastroenterol. 2020 Jan;11(1):e00122. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7056053/ 

22. Drewnowski A, Zavela C, Tran V, Mallya G, Conrad Z. Pulse consumption trends in the US in the context of 2025-30 Dietary Guidelines for Americans: analyses of NHANES data for 1999-2018. Front Nutr. 2025 Aug 21;12:1638519. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC12408265/ 

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: Uses, Benefits, Side Effects & More

Introduction

Medohar Guggulu, a classic ayurvedic formulation, is based on the traditional use of guggul (an oleogum resin) that is obtained from the Commiphora mukul tree^1,2.

Medohara in Sanskrit means ‘fat-eliminating’ and in Ayurveda, Medohar Guggulu has been used to manage a wide range of metabolic and inflammatory conditions^1,3. 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.

What is Medohar Guggulu?

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:

• Deepana: support digestive capacity
• Paachana: aids metabolic transformation
• Kleda-Meda Shoshaka: helps reduce excess fluid and adipose tissue
• Srotovishodhaka: supports cleansing of the metabolic channels
• Lekhana: reduces accumulated adipose tissue

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.

Nutritional Value of Medohar Guggulu

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:

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 Guggulu Benefits

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:

1. Supports Healthy Weight Management

Medohar Guggulu helps improve digestion, boost metabolism, break down fat, and improve insulin function^4,6. 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.

2. Provides Relief from Joint Pain

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.

3. Supports Heart Health and Healthy Cholesterol Levels

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.

4. Helps with Nerve Pain

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.

5. Provides Diabetic Support

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.

6. Boosts Immune Health

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.

7. Aids Thyroid Function

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

8. Shows early Anti-Cancer Potential

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.

How to Use Medohar Guggulu?

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):

• Usually taken after meals (to support digestion)⁴.
• Commonly taken with warm water (as advised by an Ayurvedic doctor) to enhance absorption and fat-metabolising effects⁴.

Lifestyle and Dietary Recommendations

As per Ayurvedic practice, certain foods and habits are said to support Medohar Guggulu’s benefits. These include⁴:

• Prefer light, easily digestible meals.
• Follow a high-fibre diet including whole grains, fresh vegetables, and fruits.
• Choose a low-fat diet.
• Include Kapha-balancing foods with bitter, astringent, and mildly pungent tastes.
• Use digestive spices like Trikatu in moderation to boost metabolism.
• Drink warm water regularly to aid digestion and reduce Kapha.
• Practice moderate, consistent physical activity (Vyayama).

Foods and habits to avoid

• Avoid heavy, oily, and fried foods that slow digestion.
• Limit sweets and sugar-rich items.
• Reduce excess intake of ghee, butter, and fatty foods.
• Do not overeat or skip meals irregularly.
• Avoid daytime sleeping (divaswapna), which increases Kapha.
• Avoid alcohol and smoking.
• Minimise a sedentary lifestyle and long periods of inactivity.

Medohar Guggulu Side Effects

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:

1. Digestive Discomfort

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.

2. Skin Rashes

Higher doses may occasionally cause skin reactions such as redness or itching in some individuals^14,15.

3. Rare Liver Related Effects

Hepatotoxicity has been documented in case reports following use of concentrated guggul extracts^14,16. While uncommon, liver-related adverse events have been described and should prompt immediate medical review.

4. Potential Thyroid Effects

Animal studies show that guggul might stimulate thyroid hormone activity^11,14. This may cause adverse symptoms in sensitive individuals.

Precautions to Take with Medohar Guggulu

Like with any natural product, if you consider including Medohar Guggulu in your routine diet, the following should be kept in mind:

• Limit your intake to moderate amounts. Speak with a doctor or dietitian to determine how much is appropriate for your individual needs.
• Discuss with your gynaecologist before taking Medohar Guggulu if you are pregnant or lactating.
• Seek medical advice if you have any health conditions or are taking medications, especially if you have liver issues, thyroid disorders, bleeding disorders, or if you are scheduled for surgery, as it may not be suitable in these situations^16,17.

Also Read: Tejpatta (Bay Leaf): Benefits, Side Effects, Nutritional Value & More

Interaction with Other Drugs

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:

• Heart and blood-pressure medicines: Guggul has been shown to reduce the blood levels of drugs like propranolol and diltiazem by increasing their metabolism¹⁸. Therefore, these should not be combined.
• Thyroid medications: Guggul may increase thyroid hormone activity, so combining it with thyroid medications may cause overcorrection¹⁷.
• Hormonal therapies/contraceptives: Guggulsterone interacts with nuclear receptors involved in hormone regulation¹⁹. So, hormonal contraceptives or replacement therapy may be affected¹⁹.
• Drugs metabolised by liver enzymes: Guggul may induce liver enzymes²⁰. This may potentially lower the effectiveness of certain medications.

Always consult a qualified doctor before starting Medohar Guggulu, especially if you have any medical conditions or are on medication.

Dosage

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 advice^4,7.

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!

Conclusion

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!

Frequently Asked Questions (FAQs)

References

1. Deng R. Therapeutic effects of guggul and its constituent guggulsterone: cardiovascular benefits. Cardiovasc Drug Rev. 2007 Winter;25(4):375-90. Available from: https://pubmed.ncbi.nlm.nih.gov/18078436/
2. Shishodia S, Harikumar KB, Dass S, Ramawat KG, Aggarwal BB. The guggul for chronic diseases: ancient medicine, modern targets. Anticancer Res. 2008 Nov-Dec;28(6A):3647-64. Available from: https://pubmed.ncbi.nlm.nih.gov/19189646/
3. Directorate of AYUSH, Delhi. Ayurveda, an indigenous ancient medical science of India [Internet]. Government of National Capital Territory of Delhi; [cited 2025 Nov 21]. Available from: https://ayush.delhi.gov.in/ayush/ayurveda
4. Bahuguna D, Gupta V, Powar V. Clinical evaluation of Medohar Guggulu and Arjun Kwath in the Ayurvedic management of dyslipidemia WSR Medoroga: a case study. World Journal of Pharmaceutical and Medical Research. 2025;11(10):351-354. Available from: https://www.wjpmr.com/download/article/140092025/1759746495.pdf
5. Awari A, Kaushik D, Öz E, Proestos C, Brennan C, Oz F, Kumar M. Study on Commiphora mukul (Guggul) gum: exploring the proximate composition and techno-functional properties and efficacy against obesity. Int J Food Sci Technol. 2025;60. Available from: https://www.researchgate.net/publication/397621210_Study_on_Commiphora_mukul_Guggul_gum_Exploring_the_Proximate_Composition_and_Techno-Functional_Properties_and_Efficacy_Against_Obesity
6. Bellamkonda R, Karuna R, Sasi Bhusana Rao B, Haritha K, Manjunatha B, Silpa S, Saralakumari D. Beneficiary effect of Commiphora mukul ethanolic extract against high fructose diet induced abnormalities in carbohydrate and lipid metabolism in wistar rats. J Tradit Complement Med. 2017 Jun 20;8(1):203-211. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5755988/
7. Bhatt AD, Dalal DG, Shah SJ, Joshi BA, Gajjar MN, Vaidya RA, Vaidya AB, Antarkar DS. Conceptual and methodologic challenges of assessing the short-term efficacy of Guggulu in obesity: data emergent from a naturalistic clinical trial. J Postgrad Med. 1995 Jan-Mar;41(1):5-7. Available from: https://pubmed.ncbi.nlm.nih.gov/10740691/
8. Singh BB, Mishra LC, Vinjamury SP, Aquilina N, Singh VJ, Shepard N. The effectiveness of Commiphora mukul for osteoarthritis of the knee: an outcomes study. Altern Ther Health Med. 2003 May-Jun;9(3):74-9. Available from: https://pubmed.ncbi.nlm.nih.gov/12776478/
9. Goyal S, Khilnani G, Singhvi I, Singla S, Khilnani AK. Guggulipid of Commiphora mukul, with antiallodynic and antihyperalgesic activities in both sciatic nerve and spinal nerve ligation models of neuropathic pain. Pharm Biol. 2013 Dec;51(12):1487-98. Available from: https://pubmed.ncbi.nlm.nih.gov/23862659/
10. Sharma B, Salunke R, Srivastava S, Majumder C, Roy P. Effects of guggulsterone isolated from Commiphora mukul in high fat diet induced diabetic rats. Food Chem Toxicol. 2009 Oct;47(10):2631-9. Available from: https://pubmed.ncbi.nlm.nih.gov/19635521/
11. Preethi L, Ganamurali N, Dhanasekaran D, Sabarathinam S. Therapeutic use of Guggulsterone in COVID-19 induced obesity (COVIBESITY) and significant role in immunomodulatory effect. Obes Med. 2021 Jun;24:100346. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8081575/
12. Tripathi YB, Malhotra OP, Tripathi SN. Thyroid Stimulating Action of Z-Guggulsterone Obtained from Commiphora mukul. Planta Med. 1984 Feb;50(1):78-80. Available from: https://pubmed.ncbi.nlm.nih.gov/17340256/
13. Shishodia S, Azu N, Rosenzweig JA, Jackson DA. Guggulsterone for Chemoprevention of Cancer. Curr Pharm Des. 2016;22(3):294-306. Available from: https://pubmed.ncbi.nlm.nih.gov/26561056/
14. National Toxicology Program. NTP technical report on the toxicity studies of a gum guggul extract formulation administered by gavage to Sprague Dawley (Hsd:Sprague Dawley® SD®) rats and B6C3F1/N mice: Toxicity Report 99 [Internet]. National Toxicology Program; [cited 2025 Nov 21]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK561197/
15. Rastogi S. Urticarial rashes following guggulu intake: A case report. J Ayurveda Integr Med. 2017 Jul-Sep;8(3):205-206. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5607394/
16. Woo SM, Davis WD, Aggarwal S, Clinton JW, Kiparizoska S, Lewis JH. Herbal and dietary supplement induced liver injury: Highlights from the recent literature. World J Hepatol. 2021 Sep 27;13(9):1019-1041. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8473494/
17. Panda S, Kar A. Gugulu (Commiphora mukul) induces triiodothyronine production: possible involvement of lipid peroxidation. Life Sci. 1999;65(12):PL137-41. Available from: https://pubmed.ncbi.nlm.nih.gov/10503949/
18. Dalvi SS, Nayak VK, Pohujani SM, Desai NK, Kshirsagar NA, Gupta KC. Effect of gugulipid on bioavailability of diltiazem and propranolol. J Assoc Physicians India. 1994 Jun;42(6):454-5. Available from: https://pubmed.ncbi.nlm.nih.gov/7852226/
19. Brobst DE, Ding X, Creech KL, Goodwin B, Kelley B, Staudinger JL. Guggulsterone activates multiple nuclear receptors and induces CYP3A gene expression through the pregnane X receptor. J Pharmacol Exp Ther. 2004 Aug;310(2):528-35. Available from: https://pubmed.ncbi.nlm.nih.gov/15075359/
20. Philips CA, Ahamed R, Rajesh S, George T, Mohanan M, Augustine P. Comprehensive review of hepatotoxicity associated with traditional Indian Ayurvedic herbs. World J Hepatol. 2020 Sep 27;12(9):574-595. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7522561/

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Gond Katira: Uses, Benefits, Side Effects & More

Introduction

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.

What is Gond Katira?

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 structures^1,3.

Gond Katira has two main fractions¹:

• Tragacanthin, which is the water-soluble fraction that forms a mucilaginous colloid (gel like substance).
• Bassorin, which is the less-soluble or swellable fraction that gives the gel-forming property (often constituting the major proportion).

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.

Nutritional Value 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:

Benefits of Gond Katira

Gond Katira has been traditionally used in Ayurveda and is known for its health-supportive and promising functional properties. Common Gond Katira benefits include:

1. Natural Cooling and Hydration

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.

2. Digestive Support and Regularity

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.

3. Skin Hydration Effects

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.

4. Joint and Inflammation Supportive

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.

5. Helps in Weight Management

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.

6. Supports Liver Health

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.

7. Immunity Support

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.

8. Wound Dressing Applications

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.

How to Use 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:

• Soaking: Measure about 5 to 10 grams of dry Gond Katira crystals and give them a quick rinse to remove any dust. Then, place them in a bowl and add plenty of water (at least 5 to 6 times) their volume. Now, leave them to soak overnight or for 6 to 8 hours. This will allow the crystals to fully expand into a translucent and jelly-like mass.
• Draining: Once they are swollen, drain any excess water from the container. Now, the prepared gel can be used directly in your recipes. Some traditional methods suggest giving it an additional rinse to eliminate any residual taste or impurities.
• Storage: The hydrated gel can be kept in the refrigerator for 1 to 2 days. However, it is best enjoyed fresh for optimal texture and effectiveness.

Ways to Use Gond Katira

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:

1. Summer Sherbets

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.

2. Falooda

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.

3. Smoothies and Shakes

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.

4. Fruit and Hydrating Salads

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.

5. Puddings, Jellies, Custards

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.

6. Ice Creams and Kulfi

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 Side Effects

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 animals^3,8.

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.

Precautions to Take with Gond Katria

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.

• Gond Katira has natural cooling properties, which may further reduce blood pressure in people with hypotension. This may lead to dizziness, so such individuals should use it cautiously or avoid it⁵.
• According to Ayurvedic principles, those with a cold or Kapha-dominant constitution may experience sluggish digestion, heaviness, or mucus buildup if Gond Katira is consumed in excess⁵. Thus, it should be used in moderation in such individuals.
• Gond Katira absorbs water and swells significantly, so consuming it dry or inadequately soaked may cause gastrointestinal discomfort, bloating, or even blockage. For safety, it should ideally be soaked for 6 to 8 hours before intake⁵.
• Safety data during pregnancy and lactation are limited⁵. Therefore, pregnant and breastfeeding women should consult a healthcare professional before using Gond Katira.

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.

Interaction with Other Drugs

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!

Dosage

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!

Conclusion

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 

Frequently Asked Questions (FAQs)

References

1. Taghavizadeh Yazdi ME, Nazarnezhad S, Mousavi SH, Sadegh Amiri M, Darroudi M, Baino F, Kargozar S. Gum Tragacanth (GT): A Versatile Biocompatible Material beyond Borders. Molecules. 2021 Mar 10;26(6):1510. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8000171/
2. Rajakumar A. R, Patil P. B, Vadivelu S, Bora N. R, Durai S, Brahma D, et al. Gum Tragacanth: A Novel Biopolymer Platform for Advanced Applications. Orient J Chem 2025;41(4). Available from: https://www.orientjchem.org/vol41no4/gum-tragacanth-a-novel-biopolymer-platform-for-advanced-applications/
3. Singh M, Raorane CJ, Alka, Shastri D, Raj V, Kim SC, Tuteja M. Recent Progress on Modified Gum Katira Polysaccharides and Their Various Potential Applications. Polymers (Basel). 2022 Sep 2;14(17):3648. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9460252/
4. EFSA Panel on Food Additives and Nutrient Sources added to Food (ANS); Mortensen A, Aguilar F, Crebelli R, Di Domenico A, Frutos MJ, Galtier P, Gott D, et al. Re-evaluation of tragacanth (E 413) as a food additive. EFSA J. 2017 Jun 9;15(6):e04789. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7009969/
5. Pansare K, Sonawane G, Patil C, Sonawane D, Mahajan S, Somavanshi D, et al. Gond Katira: A Natural Remedy for Summer Heat and Hydration. Res J Pharmacology Pharmacodynamics. 2025;17(2):95-1. Available from: https://rjppd.org/HTMLPaper.aspx?Journal=Research%20Journal%20of%20Pharmacology%20and%20Pharmacodynamics;PID=2025-17-2-2
6. Hossein Zadeh Z, Najdegerami EH, Niko M, Nejati V, Ahmadi Gavlighi H. Low-molecular weight oligosaccharides from gum tragacanth (Astragalus gossypinus) ameliorate nonalcoholic fatty liver disease (NAFLD) in Wistar male rats. Food Sci Nutr. 2022 Oct 21;11(2):765-777. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9922153/
7. Dogra S, Koul B, Singh J, Mishra M, Rabbee MF. Formulation and In Vitro Assessment of Tragacanth Gum-Based Hydrogel Loaded with Artemisia vestita Leaf Extract for Wound Healing. Processes. 2024;12(12):2750. Available from: https://www.mdpi.com/2227-9717/12/12/2750
8. Eastwood MA, Brydon WG, Anderson DM. The effects of dietary gum tragacanth in man. Toxicol Lett. 1984 Apr;21(1):73-81. Available from: https://pubmed.ncbi.nlm.nih.gov/6372167/
9. Massa M, Compari C, Fisicaro E. ITC study on the interaction of some bile salts with tragacanth, Arabic, and guar gums with potential cholesterol-lowering ability. Front Nutr. 2023 Oct 24;10:1258282. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10628474/

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