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About Priya Prakash

I Co-founded Naturally Yours with the vision to make healthy and
organic food easily accessible and affordable. Over the years I have
developed strong associations with over 1000 farmers across India and
work with them to encourage organic farming in order to promote
healthy eating. I am a strong proponent of the idea that simple tweaks
in our daily diet can make a huge impact on our overall health.

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Green Banana flour: 9 Reasons to switch to this Super food today

benefits-of-banana-flour

Green banana flour is slowly but steadily joining the superfoods wagon in India due to its numerous health benefits. It is made by drying unripe green bananas and grinding them to a fine powder.

It has a mild nutty taste and is very similar to wheat flour, thus making it an ideal replacement in gluten-free recipes. Since it has a high starch content it allows you to use less flour than required in your everyday recipes. So whenever it is used as an alternative to wheat flour, the quantity of banana flour to be used should be 30% less than the quantity of wheat flour mentioned in the recipe.

One of the primary reasons for the numerous benefits of green banana is the presence of resistant starch in it. Most starches are broken down by enzymes in our small intestine into sugar, which is then absorbed into the blood. However resistant starch is a type of starch that isn’t fully broken down. Instead, it gets fermented in the large intestine and produces short-chain fatty acids (SCFA).  SCFA are known to provide a host of benefits such as inhibiting the growth of pathogenic bacteria, promoting colon health, increasing nutrient circulation etc.

Resistant starch is only present in raw green banana. The ripe yellow ones have undergone the natural process of hydrolysis wherein their starch has gotten converted into sugar thus making them sweet to taste.

Some of the benefits of Green Banana flour are:

  1. Heart health: It is an excellent source of potassium which helps to control the electrical activity of the heart. It also helps lower cholesterol and aids nerve and muscle activity.
  2. Diabetic friendly: Since the young bananas are picked before they ripen, their sugar content never fully develops. Hence they are lower in natural sugars.
  3. Ideal for weight watchers: The resistant starch in green bananas slows the release of food through the gut. This slows the insulin response and prevents that sugar spike and consequent sugar crash. Thus, ensuring that we feel fuller for a longer period of time and avoid binging on unhealthy snacks in between meals.
  4. Aids in digestion: The high content of prebiotic fibre in banana flour helps to support the good bacteria present in the gut, bowel, and colon. This, in turn, promotes a healthy digestion and bowel movement.
  5. Inhibits the growth of pathogenic bacteria: RS II, (Resistant Starch subtype II) present in green banana flour, breaks down into short chain fatty acids & raises the pH level of the large intestine which creates adverse conditions for pathogenic bacteria while favouring the growth of beneficial bacteria.
  6. Increases absorption of minerals– especially calcium which can aid in preventing Osteoporosis.
  7. Promotes colon health: Resistant starch increases faecal bulking which promotes colon health and also acts as a re-hydrating agent for those suffering from diarrhoea
  8. High in essential minerals and vitamins including zinc, vitamin E, magnesium, and manganese
  9. Gluten Free: Ideal for those suffering from gluten intolerance especially since it behaves very similar to wheat flour and serves as an ideal replacement in wheat containing recipes.

 

** Banana flour is available in our GOQii Store 

 

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9 Diabetic friendly grains beyond ‘Brown Rice’

9 diabetic friendly grains beyond brown rice

Diabetes is one of the most prevalent conditions throughout the world. Be it Type 1, Type 2 or gestational (which was in my case), as soon as we realize that we have joined the Diabetics camp, we immediately start controlling our sweet tooth in order to keep our sugar consumption under control.

Apart from cutting down on sweets and adding less sugar in your coffee, it is also extremely important to understand that we have to limit our calories intake and add more foods which are of a low glycemic index in our diet.

Low Glycemic Index foods are those which take a longer time to get digested and therefore release the sugars in our blood at a slow pace. This, in turn, prevents sudden spikes in the sugar levels.

In addition to its high carbohydrate content, white rice also has a high glycemic index. Replacing it with either brown, red or black rice which is high in fibre helps to keep the sugar levels stable.

Below is a list of 9 awesome whole grains which you can effectively use in place of rice.

  1. Amarnath: Health benefits: Gluten free, high protein (15-18%), a great source of calcium, fibre, iron, potassium, and many other vitamins and minerals.

How to cook: Add 2 cups water to 1 cup amaranth grain, bring to a boil, and then simmer for 15-20 minutes

  1. Foxtail millet: Gluten-free, high in dietary fibre, Low Glycemic index, reduces the levels of triglycerides, LDL and VLDL, magnesium present in millets is a co-factor in various enzymes involved in the secretion of insulin and metabolism of glucose in the body

How to cook:  Pressure cook 1 cup of foxtail millet with 2.5 cups water and 1/2 tsp salt for three whistles. Turn off the flame.

  1. Quinoa: Highest protein content, gluten-free, Rich in fibre, iron, magnesium etc, easy to cook

How to cook:  Pressure cook 1 cup of quinoa with 2.5 cups water for three whistles. Simmer for 5 minutes and turn off the flame.

  1. Kodo millet: High fibre and energy content, tastes like rice, Kodo contains Copper, deficiency of which impairs sugar tolerance. Research has identified anti-diabetic compounds i.e. Quercetin and Phenolic acids which are present in Kodo millet.

How to cook:  Pressure cook 1 cup of Kodo millet with 2.5 cups water and 1/2 tsp salt for two whistles. Turn off the flame.

  1. Buckwheat: High in magnesium, phytonutrients, and dietary fibre, gluten-free

How to cook: Add 2 cups water to 1 cup buckwheat grain, bring to a boil, then simmer for 20 minutes

  1. Little millet: Low cholesterol, gluten-free, high in protein and dietary fibre

How to cook:  Pressure cook 1 cup of little millet with 2.5 cups water and 1/2 tsp salt for two whistles. Turn off the flame.

  1. Barnyard millet: Gluten-free,  has the highest fibre and iron content of all the millets

How to cook:  Pressure cook 1 cup of barnyard millet with 2.5 cups water and 1/2 tsp salt for two whistles. Turn off the flame.

  1. Barley: High in soluble fibre which prevents the carbohydrates from getting absorbed too quickly and raising the blood sugar level. Low glycemic index, high in magnesium

How to cook:  Pressure cook 1 cup of Barley with 3 cups water for about 25 minutes after the first whistle.

  1. Rye: A very good source of dietary fibre, phosphorus, magnesium, and vitamin B1. a rich source of magnesium

How to cook: Soak 1 cup of rye grain for about 2 hours. Combine the grains with 4 cups of water in a pan, bring to a boil, simmer, close with a lid and cook for about 45 minutes.

 

PS Note: These grains are available in GOQii Store 

 

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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

chia4

                                        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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