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Mangoes: To Eat or Not To Eat!

MangoesWorried that eating a Mango will lead to weight gain? Even the largest mango would hardly be 110 cal. It’s not the mango that makes you fat. 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

  • Rich in Vitamins and Minerals: They are loaded with antioxidants and Vitamin A, C, E, Thiamine and several minerals.
  • Anti-Cancer Properties: It 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: They are rich in vitamin A that promotes eye health and prevents dryness of the eye.
  • Digestion: They 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 can help cure acne and soothe the skin. It promotes great complexion and hence, is a vital ingredient in many cosmetic products and creams.
  • Rich in Vitamin E: They 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: Even though high in sugar, they can be given in moderation to a person who is diabetic. Its best served with 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 (moderation is key), then have other low sugar fruits like banana, berries, or 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.

Did this article help you? Let us know in the comments below. Learn more on nutrition here or just speak to a GOQii Coach by subscribing to Personalised Health Coaching here.

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Benefits Of Eating Watermelon During Summer

watermelon

Summers are incomplete without the red and juicy watermelon. Watermelon is a large, sweet, and refreshingly low calorie fruit. It is grown in a favorable climate from tropical to temperate regions worldwide. Besides cantaloupe, honeydew and cucumber, watermelon is a member of the Cucurbitaceae family. All parts of this fruit are edible.

There are lots of nutrients from the seeds to the white flesh closest to the rind. The rind contains more amino acid citrulline than the flesh. Rind is edible after cooking. Watermelon rinds are often cooked as vegetables in most parts of India. Watermelon seeds are also loaded with nutrients. They are high in protein, fiber, vitamin B and omega 3 fatty acid.

Healthy Reasons To Eat Watermelon 

Each bite contains 92% water and 6% sugar. It’s name makes perfect sense, as it consists mostly of water. So apart from keeping you hydrated, what else does this healthy summer fruit offer? 

  • Rich in nutrients: It is an excellent source of a wide variety of nutrients specially Vitamin A, Vitamin C, Potassium, Dietary Fiber and Antioxidant Compounds.

Nutrients present in 100gm of watermelon are as follows :

Sr.No. Nutrients Units Quantity
1 Energy Cal 30
2 Carbohydrate Gm 7.5 including 6.2 gm sugar
3 Fiber Gm 0.4
4 Magnesium Mg 10
5 Potassium Mg 112
6 Choline Mg 6.3
7 Vitamin A Mcg 27
8 B – carotene Mcg 467
9 Lycopene Mcg 4532
10 Vitamin C Mg 8.3

One ounce i.e 28.5gm of seeds provide around 8gm of protein.

  • It helps you to shed extra kilos: Watermelon is the best fruit to eat if someone is trying to lose weight. It is rich in lycopene. It will increase your body’s Arginine level, an amino acid, which helps burn fat quickly. Due to its low calorie and highwater content, it keeps a person full for a long time and helps promote weight loss.
  • Good for eyes: Lycopene, an antioxidant present in watermelon keeps the eyes healthy and protects against age related macular degeneration (AMD).
  • Keeps your kidney healthy: Watermelon is a natural diuretic. Potassium present in watermelon removes toxic substances from the body and reduces the percentage of uric acid present in the blood.
  • Prevents constipation: It is high in water and a good source of fiber that helps prevent constipation and promotes good bowel movement.
  • Promotes a healthy heart: It is the best source of Citrulline – an amino acid that our body converts to Arginine, an essential amino acid that plays a key role in relaxing blood vessels and helps improve blood flow. It also helps control blood sugar and helps lower blood pressure.
  • Keeps your skin and hair healthy: Watermelon contains vitamin C, which the body needs to produce collagen – a protein that keeps your skin supple and hair strong.
  • Helps in cancer prevention: Being a source of numerous antioxidants and flavonoids, watermelon consumption helps in protecting against certain types of cancer such as colon, breast and lung cancer.
  • Helps with sore muscles: Due to the presence of amino acid, citrulline in watermelon, muscle soreness can be treated. Watermelon may enhance performance and speed of recovery post exercise.
  • Reduce asthmatic attack: An antioxidant lycopene present in watermelon helps reduce asthmatic flares up in both children and adults.
  • Keeps you energetic: Potassium present in watermelon has electrolyte properties that leaves you feeling energetic for a long time.
  • Enhances the immune system: Vitamins and antioxidants present in this fruit, aids the production of RBC (red blood cells) which keep the immune system strong.
  • Good for the brain and nervous system: Being rich in Choline, an antioxidant present in this fruit, helps in learning, memory and brain development.

It is the best cooling fruit to eat during the summer season. Apart from the above benefits, Watermelon also has Vitamin B6 and potassium. Potassium maintains water balance in the body while Vitamin B6 improves immunity. Citrulline prevents muscle cramps. Remember that Juicing breaks down the fiber, making sugar easier to absorb and you may not get the benefit of fiber. People with diabetes should consider eating fresh, whole watermelon rather than drinking the juice.

We hope this article helps you head to the market and pick this amazing fruit now! Find more tips on nutrition and healthy summer eating here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.  

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Top Meat Substitutes And Their Importance

meat substitute

Meat consumption has primarily been linked to Western diet and recently, it’s been a trend in people who want to build muscles. No doubt, Meat is an excellent source of high-quality protein, various vitamins and minerals such as vitamin B12, zinc, selenium, iron, niacin, and vitamin B6.

However, a large number of studies have linked meat consumption to higher risk of cardiovascular disease, heart disease, stroke and some forms of cancer, Type 2 diabetes, also known as “Non-Communicable Diseases (NCDs)”. That is because, Meat is high in saturated fat, which can lead to above-mentioned lifestyle diseases. Thus, health awareness and other factors such as animal disease, natural resources depletion, green-house gas emission and other environmental concerns has led to the shift to low fat and low calorie plant foods and has increased importance of meat substitutes in the current scenario.

Plant based foods are associated with lowered risks for several  kinds of cancers, lowered incidence of hypercholesterolemia, cardiovascular diseases and are known to enhance the immune system as well. Only limiting factor here can be the low quality proteins, but that too can be easily overcome by including diverse plant protein sources to get all the essential amino acids.

Plant-based Meat Substitutes

Here are some of the best meat substitutes that can be a part of a healthy and wholesome diet.

1. Tofu

It is also called Bean Curd, is a  Soy food product made from soybean or soya bean. It is one of the best meat substitutes because

  • It offers a complete protein profile
  • It has heat-stable storage protein. Hence, it is good for high temperature cooking
  • Bioavailability of soy protein is equivalent to meat and eggs
  • They are low in fat in comparison to animal based food especially saturated fat, and have zero cholesterol
  • Rich in many bioactive compounds such as isoflavones, peptides, flavonoids and vitamins, which have a protective effect against free radicals in the body

Using firm tofu and Crumbling, stir-fry it until brown and crispy. This makes it taste extremely similar to ground chicken or pork. It can be stir-fried with veggies like broccoli, bell pepper, Zucchini to make salads or its sautéed cubes can be added in soups, or used in sandwiches with lettuce and tomato slices or made into Tikka masala or Tofu-Chilli, etc.

2. Beans and Legumes

They are an ideal choice for a filling and fiber-rich meal. They have protein content which is at par with some animal foods, as per the Nutritive Value of Indian Foods. Raw beans/legumes can provide a whopping 18-37 gm of protein per 100 grams with additional advantage of fiber, low fat, no cholesterol and plenty of vitamins and minerals.

Few options include: 

  • Chickpeas have beneficial nutrient composition with high fibre which makes it more filling. They not only provide protein but also provide a substantial portion of iron, folate, potassium, and have a calcium content equivalent to milk. Using it as coarsely ground gives it a texture of minced beef. It can be used to make Hummus which is used as a dip for vegetable sticks,  baked falafel, which can serve as a meat-free patty in tacos or burgers or pancakes from chickpea flour with veggies to make a complete meal.
  • Boiled and minced Black beans can replace beans for ground beef in tacos and other similar dishes. The dark colour of the bean makes it a fantastic source of antioxidants and anthocyanins. It can be made into vegetables or fillings for sandwiches.
  • Lentils have one of the highest levels of protein by weight of all the pulses and less than 1% fat, providing them a nutritional edge to thicken meat-free curries and soups.
  • Cooked green peas are another protein-rich option, almost the same as a cup of milk. It can be served as a side dish, made into patties, cooked with veggies, stirred into soup or macaroni and cheese or blended with olive oil, parmesan cheese and toasted pine nuts to make a delicious pesto sauce.

3. Nuts & Seeds

Nuts and seeds are another good substitute for meats, fish and eggs as they are protein-dense, especially Hemp seeds which have complete proteins, good fiber, vitamin E, vitamin B2, niacin, folate, and essential minerals such as zinc, iron, calcium, magnesium, phosphorus, potassium, copper, and selenium and healthy essential fats

Only downside here is the relatively higher calories which calls for controlled portions. Here’s how you can use them: 

  • Hemp seeds, chia seeds and flax seeds can be toasted and sprinkled over salad to give a crunch.
  • Stir them into buttermilk/yogurt and oatmeal or blend them into smoothies.
  • Sunflower, sesame and melon seeds can be added to muffins, salads, stir fries or in the case of sunflower seeds, can be eaten on their own. 
  • Toasted nuts can be made into energy bars.
  • Plain nuts and nut butters can be eaten without hydrogenated oils or lots of added sugar, example, Almond butter and peanut butter.
  • Almond milk or hemp milk are also good options for consumption.

A study by Harvard School of Public Health (HSPH) has revealed that replacing one serving of red meat with one serving of nuts reduces mortality risk by 19%. Believe it or not, tennis legends Venus and Serena Williams follow a healthy, balanced raw vegan diet during the tennis season. That’s right, both raw and vegan.

If this article helped you, let us know in the comments below. You can read more articles on nutrition here or just speak to a GOQii Coach directly by subscribing for Personalised Health Coaching here.  

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10 Easy & Effective Tips For Fat Loss

fat loss

In recent years, food choices have become plenty and the comfort of ordering food online via an app makes it difficult to eat healthy much less aid fat loss. With so many choices, abundance and variety, natural and healthy foods have somewhat been left behind.

Even food brands, restaurants or eateries that sell “healthy foods” don’t help you cut back unwanted fat. So how exactly can your food choices help you reduce body fat? Here are a few tips that can help you reduce fat and get healthy!

10 Effective Tips For Fat Loss

  1. Begin Your Day with a Fruit: Eat a fruit within 15-20 mins of waking up. This is handy for both working and non-working folks who are rushing through their morning routine. Fruits being rich in fiber, fructose and micronutrients, replenish glycogen stores in the liver after a long fasting period at night and jumpstart metabolism which aids fat loss.
  2. Avoid Processed/Packaged Food: Certain processed foods that come in plastic packets are calorie dense, don’t have natural dietary fiber, and usually lack essential nutrients & minerals required for fat loss. Whereas dietary fiber from whole grains has longer intestinal-transit time and hence has a higher satiety value as compared to processed/packaged foods. This prevents the creation of required calorie deficit for fat loss. Thus, avoid products containing refined flour, white sugar, salt and fats such as biscuits, breads, chocolates, sugar cadies, packaged fruit juices, pastries, white pasta, white noodles, pizza, samosa, Kachori, vada pav, etc.
  3. Begin Your Meal with a Salad Twice a Day: For instance sprouts + vegetables. Since raw, non-starchy vegetables contain high amount of water and fiber, they can be consumed in a relatively larger amount contributing to increased satiety with fewer calories. Thus, aiding fat loss by creating an energy-deficit. Vegetables are important sources of many nutrients which boost the speed of various biochemical reactions that burn stored fat. Dietary fiber from vegetables also have a prebiotic effect and promotes growth of health beneficial bacteria which even aids lipid metabolism.
  4. Add Protein in Meals: Proteins take longer time to digest. Hence, it keeps us fuller for a long time which in turn prevents us from eating more often. Secondly, proteins are building blocks for muscles which again help in increasing the basal metabolic rate. Thus, help in burning extra fat stored in Adipocytes.
  5. Small & Frequent Low Calorie Meals: Try to eat smaller meals every 2.5 to 3 hours rather than eating a huge meal after a long gap or eating too frequently. Spacing out the meals adequately and breaking it down into smaller meals gives our body enough time to metabolize the food. This leaves little or no chance for food to get converted to fat and get stored in your body. Don’t forget to eat up to 70-80% of your stomach’s capacity.
  6. Drink a Glass of Water Every Hour: Now, you might be thinking, how water can help in fat loss? Well, water fills you up in zero calories and being a medium of all cell fluids, it facilitates all physio-chemical reactions in the body including the ones which causes fat oxidation.
  7. Go for Home-Cooked Meals: Yes, at least 4-5 days in a week, eat home cooked food. This prevents intake of outside food which may have an unhealthy quality and quantity of fats. You’d rather eat a satiable and nutrient dense meal which aid fat loss.
  8. Use Cooking Oil Sparingly: Go for steamed, grilled, roasted, sautéed cooking methods using non-stick cookware to reduce the amount of oil used for cooking.
  9. Get Active: An active lifestyle helps in burning the stored fat by increasing the basal metabolic rate and blood circulation. Exercise should be a combination of aerobic/cardio and resistance training.
  10. Sleep Your Way to Fat Loss: Are you getting adequate sleep? Yes! If you don’t sleep well, it will create stress in your body and facilitate the release of cortisol which leads to fat accumulation in the body over a period of time. So get a good night’s rest. Try these tips to sleep better!

Remember, food is for nourishment of body not for over indulgence. Eat to Live, not Live to Eat. If this article helped you, let us know in the comments below. You can browse through more articles on weight loss here.

If you want to lose weight in a healthy, sustainable manner, get the right advice from a certified expert through the GOQii Transform weight management program here.

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