Carbs have a swaying reputation from the past few years. ‘Diet conscious’ people are eradicating carbs entirely from their diet fuelled by the buzz that portrays carbs as an unhealthy nutrient. Among so many myths, there are studies that suggest carbs are healthy and essential too. So let’s find out about good or bad carbs.
A balanced meal should have the right amount of protein, vitamins and carbs. But does that allow French fries to be a part of our platter? The answer is absolutely no! Though carbs are essential, it is important to consume good carbs such as whole grains. As we have been taught in schools, the three main types of carbohydrates are fibre, starch and sugar. Based on their structure or chemical makeup, they are called ‘simple’ or ‘complex’.
Simple Carbohydrates
It consists of two sugar molecules such as monosaccharides and disaccharides. Milk, white flour, white rice, soda, fruit, juice, sugar syrup and sugar are a few examples of simple carbohydrates. While some of these provide us essential nutrient such as vitamin or protein (like milk and fruits), processed carbs such as fries, chips, etc lack in nutrients. White bread and white pasta are refined carbs as during bran refining the whole-grain are removed which contains fibre, antioxidants and minerals.
Complex carbohydrates
Complex carbs are basically starch ie the long chain of glucose molecules. Bread, pasta, rice, crackers are a few examples of complex carbs. Peas, sweet potatoes, corns are high in starch.
Importance of whole grains
Whole grains aren’t only a source of carbs but also include vitamins, minerals and fibre. So while giving us energy, it also gives our body a good amount of nutrients. Whole grains reduce the risk of heart diseases, improves the functioning of digestive system and also lowers the risk of diabetes. It helps to maintain blood sugar level and provides us with adequate amount of fibre.
Good carbs you need to add to your diet today!
· Beans and legumes
· Nuts and seeds for healthy fats
· Tubers such as sweet potatoes
· Vegetables
· Whole fruits
· Whole grains such as Oats, quinoa, brown rice, whole-grain bread, and barley
Processed carbs you need to restrict:
· Canned Juices consist of high amount of sugar so limit it.
· Processed snacks such as chips, chocolates and candies.
· Sugary drinks such as soda or chocolate milk are hidden sources of sugar.
· White bread doesn’t contain fibre or minerals.
The main constituent in millions of recipe- sugar enhances the flavour and sweetens the food. Though sugar comes from sugar cane and is a natural substance still it has its own shortcomings such as high calories sans fibre or protein. It’s a strict ‘no-no’ for diabetic patients as it shoots up insulin levels. If you’re looking forward to experimenting with some natural and healthy substitutes for sugar here they are:
Honey
Not only sweet but packed with numerous qualities, honey has fewer calories and fewer amount of fructose and glucose in it. Raw honey has a variety of plant chemicals acting as antioxidants. Along with that honey has effective antibacterial and antifungal properties which are known to be a folk remedy for different infections. Since honey is prebiotic in nature it nurtures the good bacteria and helps in digestion and overall wellbeing.
Stevia
Made from the leaves of Stevia Rebaudiana plant, stevia is a sweetener that grows in a warm climate. It doesn’t have calories and carbohydrate, thus it doesn’t spike the blood sugar level. These benefits make stevia the perfect substitute for sugar. Add dried leaves powder to your beverages or sweet dishes and fulfil your dessert cravings.
Date Sugar
Date sugar is the richest sugar in terms of antioxidants. It is prepared from ground dates by drying them. It also constitutes a high concentration of potassium. However, it does contain a certain amount of fructose, thus not advisable for those looking towards maintaining the right blood sugar level.
Jaggery
It is prepared using traditional methods of pressing and distilling cane or palm juice. The steps include extraction, clarification and concentration. It certainly has more nutrients than sugar because of high molasses content, which is removed while preparing refined sugar. It also contains a minute amount of vitamin B, calcium, zinc, phosphorus and copper.
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Maple Syrup
Everybody’s favourite, maple syrup is harvested from maple trees. It’s impossible to devour pancakes without adding the layers of dripping maple syrup and guess what it is also an excellent alternate to sugar. If nor processed, it’s one of the most natural forms of sugar. Though it has a fair share of antioxidants but it does contain fructose too.
In today’s world, a lot of people world over are inclined towards vegetarian or vegan diet reducing or eradicating the consumption of animal products. It could well be their concern for sustainable use of resources, love for animals or ethical opposition but nonetheless, it has met with striking results. The foremost concern of a plant-based diet is how to intake the sufficient quantity of protein from a plant-based diet.
There are some excellent sources of protein when it comes to plant-based food and they come with fewer calories too. Made of building blocks amino acids, protein is essential for cell growth and development in our body. Not just our vital organs but it is also responsible in forming the basic structure of our skin, hair and other parts of the body. We can say it’s the most important constituent for muscle strength and mass. It’s highly necessary to increase protein intake during illness for faster recovery. Few of them such as soy or quinoa contain all nine essential amino acids. The following healthy plant-based food have a high protein content which is sufficient for our body.
Lentils:
One cup of lentils contains almost 18 g of protein and is the most popular addition to our everyday meal in India. Have it with rice, bread or simply make a soup. Apart from protein, it’s a great source of fibre which is a required for good gut health. It also contains antioxidants and minerals that protect the cells in our body.
Nuts
Nuts such as almonds and cashews are an excellent source of protein and thus, should always be a part of your diet. This superfood also contains dietary fibre and vitamin E.
Quinoa
The grain that is a source of complete protein, quinoa is highly versatile and easily available. Add it to your rice, eat with veggies or make salad; one cup of quinoa contains almost 8 gram of protein.
Chia seeds
Everyone’s favourite Chia seeds are high in protein and low in calories. Add it to your veggies, yoghurt, smoothies, salads or simply soak them in water. Chia seeds has good amount of omega 3 fatty acids and fibre.
Edamame
The green soybeans, edamame forms the staple ingredient of many Asians restaurants. One of the tastiest plant-based protein, it contains almost 17 grams of protein per cup.
Tofu
Made from soybeans, tofu doesn’t have a noticeable taste but absorbs the flavours quickly. It provides the essential amino acids to the body.
Grows on a climbing cactus Hylocereus, dragon fruit is found in tropical regions around the world. It has a unique appearance compared to other fruits as it is flashy pink in colour with spike-like green leaves on the outside. It is also popularly known as ‘pitaya’ and is particularly a juicy sweet fruit with nutty flavour seeds.
With antioxidants such as phenolic acid, betacyanin and flavonoids, dragon fruit is full of natural substances that protect the cells from damage by free radicals. It’s also a great snack option as it is fat-free and high in fibre, which keeps you full for long hours. It is believed that dragon fruit is particularly effective in replacing the damaged cells in pancreas – source of insulin which helps the body to break down sugar. Let’s have a look at the health benefits of having dragon fruit…
Healthy heart
Since it has negligible level of cholesterol and trans fats, it proves to be a perfect food item to maintain a healthy heart in the long term. The fruit will not only keep you refreshing but will also take care of your health. The seeds present in it are a great source of omega 3 fatty acids which are necessary for a healthy body. The high amount of fibre and antioxidants present in dragon fruit fights plaque and maintains proper blood circulation in the body.
Exquisite skin
High amount of antioxidant and vitamins, makes this exotic fruit is a natural remedy for skin problems. It is used extensively by skincare brands around the world and is one of the secrets of South Asians’ flawless skin. It slows down the process of ageing, fights acne and treats sunburn.
Immunity booster
Flavonoids and vitamin C present in dragon fruit combats flu and protect us. Vitamin B1, B2 and B3, several minerals such as calcium, iron, phosphorus and niacin found in abundance in the fruit act as guards to our body. The antioxidants help to fight free radicals as well.
Aids digestion
The high amount of fibre in dragon fruit helps in regulating bowel movement. It also helps in getting rid of constipation. It also contains oligosaccharides which work as a prebiotic and helps in digestion. The high water content in the fruit is beneficial for better functioning of the intestine.
Healthy bones
After a certain age, bones start losing strength and density. Since dragon fruit is a good source of phosphorus and calcium, it helps in retaining bone strength. Consuming it on daily basis reduces the effect of osteoporosis and keeps the bone healthy and dense.
Improves Metabolism
We know how important it is to maintain a good metabolism as it affects our body functioning in more ways we can imagine. The combination of various proteins and fibre in dragon fruit helps the body to absorb nutrients. It also removes toxins from the body and cleanses the system effectively. It is also a great factor if you’re looking to lose some weight.
So, if you’re looking to shed those extra kilos, or want to have that radiant glow on your skin, along with a healthy heart and strong bones, just visit FF and order this multi-talented dragon fruit to include in your daily diet and let the majic happen!
Voyager Christopher Columbus once called it the ‘fruit of angels’; the papaya is a sweet tempting, vibrant coloured fruit that is a mine of health benefits. They can be found in various culinary dishes such as salads, shakes, smoothies, etc. This tropical fruit belongs to the Caricaceae family and is proven to have amazing health benefits.
Papain, an incredible ingredient found in Papaya has some miraculous properties. Papayas are a good source of folate, vitamin A, E, B & K, magnesium, copper, pantothenic acid, fibre, alpha and beta-carotene, lutein, zeaxanthin, calcium, potassium and lycopene.
Fights cholesterol
Being a rich source of fibre, vitamin C and other antioxidants, papaya helps in decreasing cholesterol in the arteries. Lower cholesterol prevents the body from several heart diseases such as chances of stroke, hypertension or cardiac arrest.
Improves digestion
Papain is a digestive enzyme that improves bowel movement and also removes toxins from the digestive tract and clears it. It also helps in relieving the stomach from constipation, bloating and other problems.
Immunity booster
With a heavy concentration of vitamin C, it helps in creating collagens and also deals with various ailments related to skin. Papaya is beneficial for diseases such as scurvy or anaemia. Consuming papaya on a regular basis gives your body the immunity to fight various diseases rapidly. Eating the right amount of papaya also helps in generating WBCs in our body.
Benefits diabetic patients
While devouring this tasty fruit, you can also satisfy your sweet tooth and consume essential nutrients at the same time. Papaya is great for diabetes as it has low GI and high fibre that prevents the rise of blood sugar.
Youthful skin
We all see papaya being wisely used by famous skincare brands in cleansers, moisturisers and what not. High concentration of vitamin C in Papaya helps in building collagen which further results in tissue binding. It’s also an incredible source of antioxidant, thus prevents the skin from ageing, wrinkles and keeps it glowing.
Comforts menstrual pain
Papaya can be a blessing in your painful days as it relieves menstrual cramps by helping the flow of blood. Papain, the enzyme found in papaya helps the smooth passage of blood from the uterus.
Weight loss tool No matter how much we long for it, but still there is no magical herb for losing weight except following a good diet and burning those nasty calories. However, including Papaya in your diet might facilitate this process and help in your weight loss goals. Since papaya is rich in antioxidants, minerals and has low-calorie count, it benefits in losing weight. Instead of going for crash diets and starving yourself, eat papaya and give your body the necessary nutrients it needs.
Lungs are responsible to deliver oxygen to our body for further essential functioning. Sounds simple, isn’t it? But it’s a highly indispensable task for our body, thus all the more reasons to eat healthily and give proper nutrition to our lungs. It’s no surprise that people are suddenly working much harder to keep their lungs healthy amidst this deadly pandemic and pollution. After all, Lung health is a gear in the machine that makes your body work efficiently.
Broccoli
The compound, sulforaphane which is present in huge amount in broccoli produces protective enzymes that protect against chronic obstructive pulmonary diseases, asthma and other related respiratory ailments. Other cruciferous vegetables such as kale or cabbage also contain a good amount of sulforaphane.
Apricots
The high amount of vitamin A present in apricot keeps your lungs healthy. Vitamin A supports the respiratory tract linings and also decreases the risk of other lung infections.
Water
By adding this simplest thing to your routine, you’re protecting your lungs from many infections. Always remember, dry lungs are prone to irritation and further to infections. So have enough water every day to keep your mucosal linings hydrated.
Berries
Berries such as blueberries, acai berries, cranberries, strawberries, raspberries, etc. are rich in antioxidants, which are considered great for the lung health.
Turmeric
The best known natural antiseptic in Indian households, turmeric has great anti-inflammatory properties because of curcumin. It plays an important role in maintaining our lung health and helps in curing asthma, COPD, pulmonary fibrosis and other lung issues.
Ginger
Ginger is a very customary and significant ingredient in many food recipes that we consume and is a mine of benefits for the lungs. The anti-inflammatory qualities in ginger relieve asthma! It is also endorsed for breaking down the mucus and dismissing it.
Apple
An apple a day not only keeps your doctor away but also keeps lung problems at bay. Studies have shown that consuming apple can reduce the risk of lung cancer and asthma. Overall, it helps in the proper functioning of the entire respiratory system and lungs.
The diet we consume or the nourishment we get affects the tubes and vessels keeping them open and clear. It’s important to consume food that lowers the inflammation and keeps the blood vessels wide open. So eat best, eat fresh, and keep your lungs healthy.
Water chestnut is a common autumn-winter season fruit that grows in water. Also known as singhara, water chestnut is an extremely popular snack in India and flour prepared from it is widely used. It has a slightly sweet taste and crunchy and can be eaten raw, fried, grilled, boiled, or sautéed.
Water chestnut is a good source of fibre and has very less fat and sodium content. It is free from cholesterol and gluten and also has detoxifying property. It is highly beneficial and considered great for jaundice, bad appetite and diabetes. Being a nutrient-dense fruit, it contains high amounts of manganese, copper, vitamin B6, fibre, potassium and riboflavin. Consuming it is one of the best ways to cleanse the body and keep it well.
Excellent fibre content
The high fibre content in water chestnut has plenty of health benefits. It aids in digestion, keeps your stomach full, regulates blood sugar levels and cholesterol. Along with that, it also relieves constipation.
Reduces risk of stroke
Water chestnuts are a rich source of potassium which helps in tackling strokes and also reduces the risk of heart ailments, high blood pressure and other related diseases.
Combats inflammation
With great antioxidants such as diosmetin, luteolin, fisetin and tectorigenin, it can repair damaged cells and helps reducing inflammation. This furthers protect the body from different chronic diseases.
Treats UTI
It’s an ideal tool for treating UTI and similar infections. Various enzymes present in water chestnut cleanse the bladder and also disinfect it to some extent.
Stimulates healthy hair growth Since it is filled with vitamin E & B, zinc and potassium, eating water chestnut leads to smooth, shiny and healthy hair. Along with removing toxins, it protects the scalp and locks in moisture in the hair.
Parents often complaint about kids being picky eaters or snackers and not consuming the nutrients that are essential for their mental and physical development. Developing a healthy eating habit in children is very imperative as this will stay with them for a lifetime. A right eating pattern is the key to fight diseases and improve body functioning.
A balanced diet will not only keep ailments at bay but also helps in stabilizing energy, improve brain functioning, lifting mood, maintaining a healthy weight and also preventing mental health condition. Every parent wants to give their child a perfect balanced diet but what exactly should a balanced diet consist, that’s a million dollar question? Let’s find out the right constituents that fuel up a child’s need…
Protein
In order to build muscles, tissues and immunity, proteins are mandatory for children. Milk, cheese, tofu, soya, edamame, fish, peanuts, meats, nuts, eggs, etc. are the best source of protein.
Vitamins
Every vitamin is essential for a child’s holistic development as each protein has a significant yet different role to play.
- Vitamin A is important as it helps in maintaining proper vision, repairs tissue, skin and overall growth of a child.
- Vitamin B is essential for production of RBCs and proper functioning of metabolic activities.
- The body’s tool to fight infections, strengthening tissue, muscles and healing power; vitamin C is majorly found in citrus fruits and vegetables such as tomato, broccoli, spinach, etc.
- Vitamin D maintains healthy teeth and bones and helps in absorption of minerals such as calcium. The best way to get adequate amount of vitamin D is sunlight.
Saturated and Trans fats Vegetable and nut oils, meat, dairy products, olives, avocados, etc. contain the essential vitamin E and fatty acids. They are a great source of energy and help the body to utilise other nutrients for body functioning. Healthy fats are the key to brain and nerve growth, especially in children.
Carbohydrates
For all the energy exhausted in hopping around and tiring activities, a child needs carbohydrates. Carbs come in the form of sugar and starch. Cereals, Rice, Breads, Pasta are the best source of carbohydrates.
Iron
Iron helps in building a healthy blood and carries oxygen to the cells in our body making it extremely important for children. Nuts, spinach, whole grains, cereals are some rich sources of iron.
Calcium
For stronger bones and teeth, make sure a child consumes adequate amount of calcium every day. Dairy products such as milk and curd and leafy vegetables are good source of calcium.
Though making a child eat a balanced diet is herculean task the parents face, but with a few alterations and amendments you can succeed in replacing the child’s junk intake with the best healthy options available. Who doesn’t love a carrot with creamy hummus or baked chips? So, all you need to do is add that twist to the child’s regular meal and witness the magic happening!
Pie, cider or chips, apple has played a protagonist in plentiful dishes. Though most students or professionals will remember apple as their go-to breakfast in their routine, as it’s the healthiest and easiest bite you can grab in the rush. When it comes to nutrition or taste, Apple tick marks almost every box. That’s why they say, an apple a day keeps the doctor away.
Apple is a nutrient-dense, versatile and delicious fruit. It is juicy and crunchy and thus can be used in various recipes or you can savour them stand alone. Since apples are rich in pectin fibre, their consumption regulates blood sugar level, improves heart health and boosts metabolism. The heavy amount of vitamins and minerals in apple keep ailments at bay by boosting immunity. The overall health is regulated by the healthy polyphenol antioxidants which also redefines skin. Apples is associated to numerous health benefits, including improved reduced risk of stroke, high blood pressure, heart disease, obesity, diabetes and some cancers.
Supports weight loss
Studies have shown that people who consume apple slices before their meals end up consuming fewer calories. The pectin fibre in apple lowers body absorption of increased dietary fats, which keeps us satiated and prevents binge-eating unhealthy snacks.
Prevents constipation and diarrhoea
Being rich in fibre, apple decreases the acid reflux and also controls its symptoms. Along with that, soluble fibre slows down the process of glucose digestion thus controlling blood sugar. Whereas, insoluble fibre helps in moving food through the system and relieves constipation.
Healthy heart
Plant chemicals and fibre in apple peel helps in protecting heart and blood vessels. It also lowers cholesterol levels and protects oxidative damage of cells. Also, the high amount of potassium content in apple controls blood pressure and reduces the risk of stroke.
Maintenance a healthy immune system
Apples support and build immunity. The highly anti-inflammatory properties and presence of vitamin C in apple support the immune system and protect the body against the flu. Vitamin C also strengthens the epithelial barrier against pathogens and pollution.
Detoxifies liver
Add apple to your daily diet and detoxify your liver naturally. Instead of going for heavy supplements and diets for liver detoxificatiin; just have apples!
The most popular among the green and leafy vegetables, Spinach is a nutrient-dense leafy, which is full of magnificent qualities. Known as SpinaciaOleracea, it belongs to the amaranth family which is related to beetroots. Spinach is one of the most versatile vegetables in terms of its consumption nature, you can have it in salads, steamed, boiled, sautéed or in curries.
Being a rich source of vitamins A, K and C, it is considered a blessing for our eyes, reduces oxidative stress and regulates blood pressure. Source of exceptionally great nutrients such as calcium, vitamin D, dietary fibre, iron, manganese and magnesium, it is vital for skin, hair, and bone health. A 100 gram of raw spinach contains 91 per cent water, 2.9 grams protein, 3.6 grams carbs, 0.4 grams sugar, 2.2 grams fibre and 0.4 grams fat. Spinach positively regulates the genes involved in metabolism and inflammation. Here are more reasons to add spinach to your diet.
Strong bones
Since spinach has an abundance of Vitamin K, it helps in the production of Osteocalc which is responsible for stabilising calcium in the bones. Eating spinach along with other green veggies is good for bone mass.
Supports your eyesight and immune system
Beta carotene, lutein, zeaxanthin and chlorophyll present in Spinach improve eyesight and helps in boosting the immune system. Macula, a part of the retina stores lutein and zeaxanthin that work as a natural sunblock and protect the eyes from harmful rays. Thus consuming spinach decreases the risk of macular degeneration.
Maintains brain health
The anti-inflammatory properties of spinach protect the brain and improve brain functioning to some extent. Studies suggest that consumption of spinach decreases the rate of cognitive decline.
Prevents bacteria and viruses
The high amount of vitamin A in spinach helps to repel various kinds of bacteria and viruses on our skin and mucous membranes. In order to keep our hair moisturised, vitamin A is essential for sebum production. It is considered phenomenal for the growth of skin and hair tissues. So eat spinach and keep hair problems and infections at bay.
Promotes heart health
Vitamin C in spinach has the capability to inhibit cardiovascular diseases. The presence of lutein in spinach prevents thickening of the walls of arteries and reduces the risk of cardio attack. Nitrite present in spinach regulates heart functioning thus helping in curing heart diseases related to fat deposition.
Revitaliser Required composition of magnesium in spinach helps in generating energy for your daily life activities. The constituent Folate in Spinach helps in converting your food into usable energy, thus keeping you active.
