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Mangoes: To Eat or Not To Eat!

mangoes

It’s not the mango that makes you fat. It’s usually some or all of the following:

~ That Italian dinner you had out last week (approx 1500 – 2000 cals (Calories) and even the largest mango would hardly be 110 cals.

~ That binge drinking night out with friends

~ Overeating and not exercising

~ Skipping meals

~ Are you really worried about sugar in a fruit when most of us mindlessly gorge on desserts and chocolate bars.

~ Refined Sugar – Sugar – Sugar

Here are the answers to all of the above:

A 100-gram mango contains 75 calories and a larger one approximately 107 -130 calories depending on the size. Now consuming one medium-sized mango is perfectly fine, so long as you follow my thumb rule of consuming a couple of nuts immediately after the fruit  (so that the simple sugars in the fruit, don’t raise your blood sugar levels to fast. The fibre in the nuts stabilize that effect)

Mangoes Have a Number of Health Benefits

It’s Rich in Vitamins and Minerals:  Mangoes are loaded with antioxidants and Vitamin A, C, E, Thiamine and several minerals.

  • Anti-Cancer:  Mango is high in soluble dietary fibre known as pectin. A scientist has identified a strong link between eating lots of fibre and a lower risk of cancer of the gastrointestinal tract. A cup of sliced mangoes (around 165 gram) contains 76 percent of the needed daily value of vitamin C, a potent antioxidant which helps protect cells from free radical damage and reduces the risk of cancer.
  • Eye health: Mangoes are rich in vitamin A that promotes eye health and prevents dryness of the eye.
  • Digestion: Mangoes contain enzymes that aid protein metabolism and digestion. The fruit is also rich in fibre and helps prevent constipation.
  • Acne and skin: Mango pulp when rubbed on the face help cure acne and soothes the skin. It promotes great complexion and hence is a vital ingredient in many cosmetic products and creams.
  • Rich in Vitamin E – Mangoes contain vitamin E that regulates sex hormones and boosts sex drive.
  • Boosts Memory & Concentration: Mangoes are Excellent for children. Serve during breakfast or while they are studying for exams, as mango has the ability to boost concentration levels and memory.
  • Gain Weight: Mangoes blended with whole milk and dates help put on weight
  • For Diabetics: Mangoes even though high in sugar can be given in moderation to a person who is diabetic. Its best served with a high fibre food like oats or muesli (chop a mango and add it to the oats, porridge or muesli) so blood sugar levels are regulated. Mangoes are low GI foods, so they would not have a negative impact unless eaten at the wrong time and in the wrong quantity.

For those watching their weight, indulge in a mango a day, if it’s a large mango, share it.  If you have two mangoes in a day (Key is to be moderate), then have other low sugar fruits like banana, berries, oranges, on that day and eat fibre foods.

The combination of mango and sugar, for example in a shake or smoothie, is what makes it dangerous for our weight and sugar levels. So eat the fruit whole and in its natural form.

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Know your Artificial Sweetners

What comes to your mind when you talk about artificial sweeteners? Some say it has zero calories, some say it has lesser calories than table sugar. One day one gentleman came to me for his first consultation and while going through his diet recall, I realized he has been surviving on artificial sweeteners for almost 3 years and he had a complaint saying that despite cutting down on sugar, he is not losing weight!

Diabetic people also feel that their blood sugar levels would get under control if they stop eating normal sugar. People have a common misconception that if they stop consuming sugar, they would lose weight. But, as a nutritionist, I can guarantee that this is not possible. An individual’s lifestyle, BMR, daily activity, stress all of these factors contribute to the weight loss process.

If you ask me, I would say that sweeteners are not safe in the long run. Artificial sweetener is a substitute for refined sugar which has very few calories.

‘Food and Drug Administration’ regulations permit any food product that has 5 or fewer calories per serving to be labelled as containing “zero″ calories. Personally, being a nutritionist, I feel that anything which is artificial acts as a foreign substance which can have adverse effects on the body in the long run. In fact, there are many scientific studies which have proven that using sweeteners especially aspartame leads to neurological disorders like Alzheimer, dizziness, depression in the long term which can be fatal.

Sweeteners however should be used in moderation. If consumed on a daily basis it can get addictive. Today artificial sweeteners and other sugar substitutes are found in a variety of food and beverages marketed as “sugar-free” or “diet,” including soft drinks, chewing gum, jellies, baked goods, candy, fruit juice, and ice cream and yogurt misleading the consumers because even though the label on the pack would show zero calories, it would have good amount of carbohydrates and free saturated fats which is not good for the body.

Today, people easily get influenced by these gimmicks without knowing the pros and cons of the product. Just because a well-known celebrity is endorsing the product it does not mean you blindly go for it. It is in no way a ‘wow factor’ nor is it very healthy. There are many leading companies which promote their products as being the healthiest because it has no calories!! There are several types of artificial sweeteners:

  • Acesulfame- K
  • Aspartame
  • Sucralose
  • Saccharin
  • Stevia

 

Acesulfame K: Acesulfame K, also known as acesulfame potassium or ace K, is approximately 200 times sweeter than sugar. It is marketed under the brand name of Sunett, Sweet One, and Sweet & Safe. It is commercially used in hard and soft candies, soft drinks, alcoholic beverages, chewing gums, baked goods.

Aspartame: Aspartame is approximately 200 times sweeter than sugar. Aspartame is marketed under the NutraSweet, Equal and Sugar Twin brands. It is commercially used in baked goods and pre-dessert mixes.

Sucralose: Sucralose is 600 times sweeter than sugar. It is marketed under the brand name of Splenda. It is also used in soft drinks, candies, baked goods, and ice creams

Saccharin: Saccharin is 200-700 times sweeter than sugar. It is marketed under the brand name of sweet n low, nectar sweet, sweet twin.

Stevia: Stevia is a new product gaining importance in today’s world. It is a natural-sourced sweetener. (it originates from Stevia leaves). It is 400 times sweeter than sugar. Stevia can be found in thousands of food and beverage products around the world, including teas, soft drinks, juices, waters, flavoured milk, yoghurts, baked goods, cereals, salad dressings, sauces, confectionaries, and as a tabletop sweetener.

To sum it up, use Artificial Sweeteners in moderation. As it is rightly said, moderation is the key. Rather choose for healthier ones like Honey, Jaggery watching out the portion size for each!!

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7 Differences between Chia Seeds & Sabja Seeds

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 CHIA Seeds on the left side and SABJA seeds on the right side

Chia seeds are tiny power-packed seeds that have been documented to be around since 3500 bc in the diets of Aztecs and Mayans. They had identified that these super seeds had the ability to increase stamina and energy over long periods of time.

What is the difference between chia seed and sabja seeds (basil seeds)?

Chia seed is a native of Mexico and it does not have an Indian name. However, it has time and again been confused with basil seeds which are also known as Sabja in Hindi. Be it in appearance, origin or health benefits; Chia seeds are different from Sabja in numerous ways. Both chia seeds and sabja seeds originate from the mint family and hence the resemblance.

So how do you differentiate one from the other? Below are a few simple ways that can help you do so:

  1. Native

Chia seeds are native to central and southern Mexico while Sabja seeds are native to India and the Mediterranean region.

      2. Colour

chia 2a chia2b

As can be seen in the above image, the left side is CHIA SEEDS. They are usually a mixture of grey, black, white and sometimes even brown seeds. However, even the black ones are not pitch black in colour. Instead, a dull pattern or a mosaic is visible on them. On the right side is SABJA SEEDS, uniformly jet Black in colour.

         3. Appearance

chia3

Chia seeds are oval in shape and Sabja seeds are elliptical, like tiny grains of rice.

4. On Soaking in Water

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                                        Sabja Seeds in the water on the left, Chia seeds in water on the right

Chia seeds take time to absorb water. It has the unique ability to gel by absorbing over 10 times their weight. Sabja seeds swell up within seconds of being mixed with water. A translucent coat forms around the seed and it appears much larger in size when compared to a soaked chia seed.

         5. Taste of Soaked Seeds

chia5

                                         Sabja seeds in water on the top glass, Chia seeds in water on the bottom glass

Chia seeds do not have any taste of its own and can easily be incorporated in any kind of dish. Sabja seeds have a mild flavour of basil and impart the same to drinks and desserts.

                6.Usage

Chia seeds can be consumed raw or soaked. Sabja seeds can be consumed only after soaking.

               7. Health Benefits

Both, Chia and Sabja seeds have their own set of health benefits. They have been known to aid in weight loss due to their ability to make you feel fuller faster. Here are the most beneficial properties of the seeds.

Chia seeds

  1. Good source of proteins and Omega 3s
  2. The naturally low-carb and high-fibre food helps in digestion
  3. Highly recommended for weight-loss
  4. Promotes energy and endurance
  5. Helps in stabilizing blood sugar levels

Sabja Seeds

  • One of the best body coolant
  • Has a soothing effect on the stomach and hence useful to combat acidity
  • Good source of vitamins and Iron
  • Helps to promote healthy skin and hair
  • Acts as a detoxifying agent and helps to cleanse the blood

 

FACTOR CHIA SEEDS SABJA SEEDS
Native to Central and southern Mexico Native to India and the Mediterranean region
Colour Usually a mixture of grey, black, white and sometimes even brown seeds. However, even the black ones are not pitch black in colour. Instead, a dull pattern or a mosaic is visible on them Uniformly jet Black or pitch black in colour
Appearance Oval in shape Elliptical, like tiny grains of rice
On soaking in water Chia takes time to absorb water. It has the unique ability to gel by absorbing over 10 times their weight. Sabja swell up within seconds of being mixed with water. A translucent coat forms around the seed and it appears much larger in size when compared to a soaked chia seed
Taste of soaked seeds Does not have any taste of its own and can easily be incorporated in any kind of dish.  Has a mild flavour of basil and imparts the same to drinks and desserts
Usage/Health Benefits Can be consumed raw or soaked.

Good source of proteins and Omega 3s

 Can be consumed only after soaking.

Has a soothing effect on the stomach and hence useful to combat acidity.

 

*Chia Seeds from Naturally Yours is now available on GOQii Store. 

 

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HOW TO GAIN MUSCLE AND LOSE FAT ?

Few days ago I had written a blog on Weight loss vs Fat loss and I was flooded with queries on How to Gain Muscle and Lose Fat? So I decided to answer this query through a blog.

Well it is no rocket science, follow few guidelines and you start feeling good about yourself.

In my previous blog I said that you have to gain your muscle to reduce fat, why? Because maintaining muscles in your body requires lot of energy that helps to accelerate your metabolism, which in turn reduces the fat.

Here are the points to follow

** Engage in strength training, at least 1-2/week, as it helps you build muscles.

How? It first breaks your muscle to rebuild it and makes it stronger.

  • Eat on time, say every 2-3 hrs,

As and when you don’t eat, your muscle is utilised as a source of energy, it is a shortcut for your body. Also when you don’t eat for a long time, your body stores food for you, in the form of fat

  • Take care of your protein intake, as it will take care of your body’s muscle level to be maintained
  • Avoid all refined flour, packet foods, as it has preservatives, which will get converted into fat as its empty calorie and no use to body.
  • Maintain sufficient water intake, as your muscle is about 80-90% water, you cannot have dehydrated cell in your body, if you want the metabolism to increase.
  • Cardiovascular Exercises!! This is very important. Your body does burn fat for you when you do cardio but, the body should know that it is supposed to use fat for fuel and hence requires training
  • Most important of all is to maintain your sleep and reduce stress levels.
  • Have good sleep for 7-8 hrs and keep away stress as much as possible.
  • Reduce your intake of sugar as much as possible, instead opt for Jaggery, Dates, Fig, Raw Honey – our very own natural sweetener.
  • Recovery is very important post any exercise

If the body does not  recover well, it will go through a breakdown which is the recipe for losing muscles. So do rest well.

These are few guidelines you can follow. If you follow this properly believe me you will see results however it depends from person to person and consistency on how well you follow this routine.

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