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Why You Shouldn’t Throw Away The Egg Yolk

benefits of egg yolkEggs are the easiest and fastest to cook. Not to mention, they’re one of the most favorite meals! Almost all of us savor eggs in various preparations such as an omelette, boiled eggs, poached eggs, fried eggs, scrambled eggs, egg curry, egg sandwich, and many more.

Eggs basically have three parts- the outer shell, the inner 2 parts, namely the white albumin and the yolk. Among these three, the outer shell is what we discard and the inner white and yolk is what we consume. But, many of us are still not open to consuming egg yolks. We believe that it is very high in fat and cholesterol and hence, bad for health. But, what we fail to understand is, its immense nutritional power.

Egg Yolk versus Egg Whites

Nutrient

 White Yolk % Total in White

% Total in Yolk

Protein

3.6 g

 2.7g 57% 43%
Fat 0.05g 4.5g 1%

99%

Calcium

 2.3 mg 21.9 mg 9.5% 90.5%

Magnesium

 3.6 mg 0.85 mg 80.8%

19.2%
Iron 0.03 mg 0.4 mg 6.2%

93.8%

Phosphorus

 5 mg 66.3 mg 7% 93%
Potassium 53.8 mg 18.5 mg 74.4%

25.6%

Sodium

 54.8 mg 8.2 mg 87% 13%

Zinc

 0.01 mg 0.4 mg 0.2%

99.8%
Copper 0.008 mg 0.013 mg 38%

62%

Manganese

 0.004 mg 0.009 mg 30.8%

69.2%

Selenium

 6.6 mcg 9.5 mcg 41%

59%

Thiamin

 0.01 mg 0.03 mg 3.2%

96.8%

Riboflavin

 0.145 mg 0.09 mg 61.7% 48.3%
Niacin 0.035 mg 0.004 mg 89.7%

9.3%

Pantothenicacid

 0.63 mg 0.51 mg 11% 89%
B6 0.002 mg 0.059 mg 3.3%

96.7%

Folate

 1.3 mcg 24.8 mcg 5% 95%

B12

 0.03 mcg 0.331 mcg 8.3% 91.7%
Vitamin A 0 IU 245 IU 0%

100%
Vitamin E 0 mg 0.684 mg 0%

100%

Vitamin D

 0 IU 18.3 IU 0% 100%
Vitamin K 0 IU 0.119 IU 0%

100%

DHA and AA

 0  94 mg 0% 100%
Carotenoids 0 mcg 21 mcg 0%

100%

Nutritional Benefits Of The Egg Yolk

From the above table, it is evident that the egg yolk has higher amount of nutrients compared to the egg white. Egg yolks contain vitamins like A, D, E, K, B6, Folate, B12. Among these, vitamins A, D, E, K are found only in egg yolks and not in egg whites. Egg yolks are among those very few foods that naturally contain good vitamin D content.

Egg yolks have good amount of carotenoids; lutein and zeaxanthin. Carotenoids are colourful pigments that give the egg yolk its yellow colour. These carotenoids are known to act as antioxidants that protect different parts of the eyes from free radicals, thus preventing age-related macular degeneration to set in.

Egg yolks and egg whites, respectively, contain 13 types of minerals. These minerals include calcium, magnesium, iron, potassium, sodium and selenium. The proportion of all these minerals is more in the egg yolks compared to the egg whites.

Nutrients in egg yolks, such as Choline, help in regulating cardiovascular function. Now, coming to the most dreaded feature of the egg yolk-fats and cholesterol! But, it’s not at all as bad as we think.

Egg yolks contain what we call as Essential Fatty Acids (EFA) in the form of DHA and Arachidonic acid. Omega 3 fatty acids like DHA are required in the body for the proper functioning of the brain and retina of the eyes. Omega 6 fatty acids like Arachidonic acid, are needed for healthy skin, hair, libido, reproduction, growth and response to injury. These Essential fats are also needed in the body for protecting the functioning of the nervous system.

The Cholesterol Issue

We confuse dietary cholesterol with cholesterol in the blood stream. In fact, high levels of LDL (the major carrier of cholesterol), can be the cause of certain heart diseases. Bottom line is that it is perfectly safe to have your favorite egg yolks without thinking about suffering a heart attack. It is found that, low-carbohydrate diet filled with saturated fats is actually more responsible for increasing blood cholesterol and causing cardiovascular problems. But, yes. Egg yolks are high on fats and cholesterol so, they are better had in a limit in daily diet. 1-2 whole eggs per day are the safe limit to have eggs on a daily basis, without worrying about heart diseases.

We hope that this article on egg yolks helps you enjoy your eggs whole, and any way you like it. For more on nutrition, check out Healthy Reads. For further clarity or information, you can speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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Taking Ownership Of Diabetes Through Education and Awareness

Diabetes ManagementDiya was a young girl who seemed as active as can be. She trekked, hit the gym, albeit sporadically, had a healthy appetite and as she called it, ‘lived to eat’. At 30, there was a blood donation drive and check-up in the organisation she worked at and here, she was diagnosed with diabetes. There were no other alarm bells ringing; she thought she was healthy! The doctor prescribed medications. She carried on with her life till a shooting pain in the chest made her rethink her lifestyle.

Prakash was detected with Diabetes in his late 30’s. A history of smoking, stress infused work situation, being overweight and a family history of Diabetes made a potent combination which led him to the road to Diabetes. He continued his unchecked lifestyle along with sporadic visits to the general practitioner till he found his vision blurring and a burning pain in his limbs, which made it difficult for him to sleep. Faced with diabetes complications, he knew he had to seek help from the right doctors, eat the right diet and correct his lifestyle before it was too late.

That is the scenario for most people and that is the stealthy attitude of diabetes; it creeps in and hits you. Once diagnosed, either medication is taken or not. Rarely is there a consistent follow-up. Medications tend to plateau after a while and if there is no consultation with doctors regularly, no scheduled blood tests, no nutrition assessments, no exercise patterns, it augurs for something deep and dark. This is seen as the initial concerns with diabetes control. Not everyone takes it critically. But not everyone has access to proper doctors and nutritionists.

Diabetes Is Not Taken As A Serious Disease

Consistency is key for maintaining and even reversal. Yes, in the early stages, a reversal is possible. A diabetes patient needs support, needs family and friends to assist in their journey, as it is a challenge. More than mere support, it is about adherence.

It is about breaking the habit. It is about changing habits. The first feeling when one is diagnosed is shock, helplessness, feeling of depression. As an illness, diabetes is debilitating in the long run as it has an overall effect on almost every part of the body, externally and internally. And yet, it can be controlled, and in some cases, reversed.

But now comes the challenging phase of education i.e. control and solution, and it is not easy. Besides medical advice, traditional indigenous methods are offered, and they have been helpful. Hence, understanding what goes into the treatment of diabetes is crucial.

So let’s look at the aspects of diabetes management.

1. Education

At first, you’ve got to understand the diagnosis – is it Type 1 or Type 2. Understand the various repercussions of the type of diabetes you have. Consult your doctor, read reputed websites for knowledge of diabetes and diabetes management. Listen to conventional wisdom and follow the advice of the doctors. Get on a plan.

2. Nutrition

Nutrition involves two aspects – Medication – those suggested by the doctors and home grown indigenous supplementary methods have also been beneficial. The other aspect is Food – what can be eaten, what can be paired together, and what must be avoided.

Meal composition – high protein, low carbs. Understanding foods with a high glycaemic index (foods that spike up sugar levels in the blood are to be avoided). Another important aspect is the timing of when you eat. Fad diets are not helpful and can be harmful. Sustainable, sensible eating and not temporary ‘diet eating’, one in which you can measure what you eat for a long period of time, is important.

Hydration – drinking water is extremely essential. Essentially, what you ingest can help in lowering possible future microvascular damage and other complications.

3. Control

Diabetes care needs discipline. Controlling diabetes involves complying with a proper course of medication and a healthy living construct. It is imperative that you maintain regular follow-ups with the doctor. Blood work, especially HbA1C levels must be checked every quarter to enable proper diabetes care.

Most doctors complain that follow-ups are low, if any. What has shown progress is that along with medications, the main aspect is weaving exercise into your lifestyle. Walking and light exercise has shown to have tremendous benefits in controlling and lowering HbA1C levels. Recent studies have shown that a 10-minute walk after every meal has proved as beneficial as a 30-minute walk every day.

4. Solution

So how do we control and/or reverse diabetes? Diabetes may be a global pandemic and India has the second highest number of cases, but the solution is simple! It is proper management through medication adherence, education, lifestyle changes, self-monitoring, keeping up with doctor appointments and awareness of the issues that could be faced in the future.

The first step is to take ownership of the disease. This can be achieved through awareness, which happens through education. The medical community and the Diabetes Patient Community on Social Media and other close knit communities or groups ensure that you understand what people are going through, and the solutions that are available. Holistic management of diabetes ensures that the patient with diabetes wins in the game of life. Do not panic. It is easy and definitely do-able. It is not rocket science!

If you need help or support managing Diabetes, join GOQii’s Diabetes Care Program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), and reduce HbA1c levels. You can subscribe here: https://store.goqii.com/diabetescare

For more tips on how to manage diabetes, check out Healthy Reads.

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5 Winter Drinks and Beverage To Keep You Warm

winter drinks

During this nice chilly winter weather, there’s nothing more warming than a hot bowl of soup or a nice healthy drink. So why not take that warm feeling to the next level with some healthy winter drinks and beverages? 

Winter is a season of abundance – abundance of holidays, festivals, love and gratitude. This abundance is extended with the availability of a variety of fresh produce and a high metabolic rate that keeps making us feel hungry. A perfect opportunity to replenish your body stores of some crucial nutrients that you might need throughout the year. This makes it even more imperative for one to opt for healthy options and make the most of it.

While hydration and drinking water or fluids is considered to be a summer thing, it is equally important to keep yourself hydrated in the winters! Winters are dry and windy, and it takes more of your body to keep your skin moist and supple. Moreover, infection rates are higher during these times and hence, it is crucial to keep up your immunity game strong. Water is a simple tool for hydration and flushing out the infectious agents from the body. However, warm fluids give an added comfort, soothing the throat, warming your insides and a very filling effect on the stomach.

5 Winter Drinks and Beverages To Keep You Warm 

1. Soup
With bountiful fresh produce, seasonal vegetables and liberty of spices and herbs, it is the most convenient time of the year to cook soups and relish a hot bowl. Gourd soups with pumpkin, bottle gourd and tomatoes; The CBT soup with carrot, beetroot and tomatoes; Dal and tomato soup that has the goodness of moong dal proteins; Lemon coriander soup; Spinach soup; Broccoli almond soup.; Mushroom soup are just a few examples from the wide array of choices for this season, as all of these vegetables are easily available during this time. It has the benefits of vitamin A from the gourds, Vitamin C from lemons, and they both help build immunity. Quercetin from tomatoes and anthocyanins from beets enhance heart health. While spinach and broccoli have the goodness of calcium and vitamin K essential in bone health. Season soups with ginger, garlic and herbs like pepper, basil and oregano; some whole spices like bay leaf, star anise. Drizzle the bowl of soup with good fat like olive oil or sesame oil and you are good for a slurpy meal. Keeps you full for long, helps in weight loss and easy on the gut. Avoid packaged and ready to eat/cook soups, they contain very little natural ingredients and are very high in sodium which causes more damage to the body than benefiting it.

2. Spiced Turmeric Lattè
Our traditional Haldi doodh got glorified recently and became the turmeric lattè, which is simply hot milk with turmeric and a dash of cinnamon and pepper powder. It is the best remedy to find relief from sore throats and respiratory diseases. Turmeric invariably has the benefits of curcumin on heart, kidneys, helps control diabetes and wards off infections. For a subtle sweetness, one can add some honey or dates pureè. Sprinkle some dry rose petals and sliced nuts over it.

3. Hot Lemon Gingeràle
Hot water infused with lemon and ginger extract and slightly sweetened with honey gives the hot comfort of the lemon ginger water, soothes the throat and has a relaxing effect on the brain. Ginger has a compound called gingerol and the antioxidants as well as vitamin C from the lemon gives your immunity a boost. A pinch of cinnamon can enhance its flavour.

4. Black or Green Tea (variant: Kashmiri kahwa)
Black or green tea with a slice of lemon can be the most comforting thing ever. Black or green tea are a great source of antioxidants of the catechin family and lemons are rich in vitamin C and limonin, all involved in maintaining the metabolic rate and good blood circulation. The heaven on earth Kashmir is also home to some of the best culinary magics, and one of them is the Kahwa. Kashmiri Kahwa is Kashmiri green tea, boiled with saffron, cardamom and almonds. This drink has the ability to warm you up in the coldest of the winters, like those of Kashmir. 

5. Kaadha
It is an age-old method of curing or preventing winter diseases with a kaadha. Kaadha is a term in Ayurvedic medicine that stands for a concoction or extract of medicinal plants and herbs. Our Indian culture is blessed with a number of spices and other food additives that are not just food but have medicinal benefits too. Indigenous adjuncts and methods of cooking are appreciated worldwide. One can create a simple and beneficial kaadha at home with the following ingredients that can be easily found in any Indian household: 

  • 5-6 tulsi leaves
  • 2-3 mint leaves
  • A small piece of dalchini (cinnamon)
  • 2-3 laung (cloves)
  • 1 elaichi (cardamom)
  • 2-3 kalimiri (black pepper pearls)
  • 1 teaspoon of sauf (fennel seeds)
  • 1 teaspoon of jeera (cumin seeds) 
  • Small piece of ginger
  • Half a lemon
  • 1 teaspoon of honey

Boil all the whole spices in 1 litre of water and let it reduce to half a litre. Then slightly cool down this water, strain it and squeeze half a lemon over it, then add the honey. Sip this water throughout the day for at least 3 times a week. It will keep away common cold, sore throat, maintains your digestive health, eliminates flatus (gas) or bloating, and helps you lose weight by speeding up metabolism.

We hope these easily available winter drinks and beverages help you have a healthy winter! For more tips on staying healthy during winter, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr 

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Egg – An Antidote For The Immune System

egg

If you’ve been looking to up your protein intake and boost your immunity then look no further than the egg! It’s a staple for most of us at home and makes for the perfect breakfast meal but there is so much more to the versatile egg than just that! 

Health Benefits of An Egg 

    1. Proteins: Eggs are a complete source of protein as they have all the 9 essential amino acids which our body cannot produce on its own but has to obtain from a diet. Proteins are the building blocks of our body and a single egg provides 7g of it.
    2. Superfood: These easy to cook eggs are loaded with selenium, iron, zinc, phosphorus and vitamins like B 12, D and E and K. Thus, making them the powerhouse of nutrition. Zinc and selenium helps fight infection and improve immunity.
    3. Healthy Heart: While consuming an egg, eat the whole egg that is the white part and the yolk too. Egg yolks have been in controversy for a long time. But contrary to the popular belief, the egg yolk can be consumed daily. It is rich in nutrients and cholesterol and this cholesterol has less effect on blood cholesterol. It is the junk food or the saturated fats which raises blood cholesterol. Although, consult your doctor or nutritionist before consuming eggs especially if you’re suffering from high cholesterol.
    4. Energy Booster: Riboflavin, a Vitamin found in eggs, helps the body convert the food we eat into energy. Include this in your daily diet and say goodbye to lethargy. This inexpensive food, found all around the year, can be the constant source of energy.
    5. Sharper Brains: Eggs are rightly called the brain food because of the essential nutrient choline. Choline is said to keep neurological disorders away. Pregnant women are advised to have eggs to prevent any neural tube defects. Omega 3  fatty acids present in eggs protect against Alzheimer and improve cognitive function.
    6. Stronger Bones: One of the natural sources of Vitamin D is egg. Vitamin D ensures strong bones and teeth. It prevents osteoporosis and rickets. Vitamin D helps in absorption of Vitamin C which promotes a healthy heart and a healthy gut. Vitamin D plays a vital role in cell formation, immune system and reducing inflammation.
    7. Boon for Weight Watchers: The high protein content of the egg helps the body stay full for a longer period of time. It provides satiety and prevents binge eating.

With the myriad of benefits offered by the humble egg, we should try including it in our daily diet. It never gets boring because you can boil it, poach it, fry it, scramble it or eat it as a sandwich or any other accompaniment you like. How do you like eating your eggs? Let us know in the comments below! 

For more informative topics, check out Healthy Reads or speak to an expert by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr 

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