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Yogurt: The miracle food

It is middle of summer and the temperature is rising day by day. It is during this season that you need foods that keep you cool. The one such miraculous food is ‘Yogurt’. It’s miraculous only because it does miracles to our health. Yogurt is one of the Functional foods which posses’ special functions to human health. Let’s understand why it is a miracle food?

Let us understand the nutritional benefits and contents of yogurt. Yogurt is made from milk and therefore one can get a dose of animal protein (about 9 grams per 6-ounce serving), plus several other nutrients found in dairy foods, like Calcium, Vitamin B-2, Vitamin B-12, Potassium, and Magnesium are in Yoghurt.

Yogurt is also a “probiotic.” Probiotics are “friendly bacteria” that are naturally present in the digestive system. Live strains of these “good bacteria” are also found in many yogurt products.

Potential benefits of Yoghurt:-

1: Yogurt May Help in the Gut Health –

Yoghurt helps in controlling certain gastrointestinal conditions, including lactose intolerance, constipation, diarrheal diseases, colon cancer, inflammatory bowel disease, Helicobacter pylori infection, and allergies. Yogurt is a boon to patients with these conditions and have benefitted because of innate immunity response created by yogurt and improvement of healthy bacteria in GI tract.

2: Yogurt Boosts the Immune System (including gastrointestinal and respiratory infections) –

Yogurt makes us strong by providing immunity. Given the right circumstances, eating yogurt may help protect the intestinal tract. As a result, yogurt has great potential as a protective, anti-infection agent. Increased yogurt consumption might help increase one’s resistance to immune-related diseases such as cancer and infection, particularly gastrointestinal infection. So we have the power to increase the immunity in such conditions. Why not opt for one cup everyday during your snacks time to stay away from these conditions.

3: Yogurt may help Prevent Osteoporosis – 

If you’re suffering from postmenopausal osteoporosis, consuming a little cup of yogurt each day can make a big difference! As I said earlier, this healthy snack is packed with calcium and several other nutrients that help postmenopausal women maintain strong and healthy bones. Those who are concerned about developing osteoporosis or are looking for a way to help manage the disease should incorporate more of this tasty and powerful food into their diets.

4: Yogurt may reduce the risk of High Blood Pressure – 

In today’s time there are lots of people who suffer from high blood pressure. We generally do control over our diet to control that condition, but do you know we don’t need to watch calories while having Yogurt…..Why?

Eating yogurt is more satisfying, so we are less likely to reach for higher-calorie sources of calcium and protein. Being lower in fat, it is less likely to stick to the insides of our blood vessels. The potassium in yogurt, almost 600 milligrams per eight ounces, may help flush some of the excess sodium out of your body.

Well that’s Good news for all.

5: Yogurt helps in weight management –

Weight loss and weight gain, these two are the major points of concern for most people. Yogurt is the right answer for both those who want to lose weight and for those who want to gain weight. It has proven to help in weight loss as well as healthy weight gain, which shows that it stimulates happy hormones to reduce visceral fat hence reducing belly fat. In weight gain also it has shown to improve weight without disturbing the waist circumference…..isn’t it a magic ?

Some other benefits are………………….

6: Yogurt Lowers the Risk of Metabolic Syndrome

7: Yogurt helps in Lactose Absorption in Lactose-Deficient Patients

8: Yogurt leads to Healthy Ageing

9: Yogurt May Help You Feel Fuller

10: Yogurt lowers the risk of Colon Cancer 

11: A cup of yogurt a day can help you recover faster after a workout

This single food provides us with lots of benefits and hence it is recommended that Yogurt is included in your regular diet in a balanced amount.

With its numerous health benefits ranging from improving gut health to aiding weight management, yogurt truly deserves its title as a miracle food. Incorporate this nutritious snack into your daily diet to reap its full potential and support your overall health and well-being. We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

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10 Dietary Changes That Can Help Manage Diabetes

manage diabetesDiabetes – the one word that makes your mind wander in so many directions! You find yourself asking questions like: Will this last for ever? Will I ever get better? How can I manage my diabetes? Well, these are smart questions that anyone should ask. And, yes, you can and will get better! You just need to make a few tweaks in your lifestyle and you should be fine.

While it may seem like an insurmountable hurdle or a wall that cannot be breached, there are thousands of diabetics with good testimonies. Aged people who have lived with diabetes so much so that they sometimes forget that they have diabetes. How can this be your testimony? Well, the pointers below show some of the things you can do to kickstart your own journey to overcome diabetes.

Of course it’s not going to be easy to let go of all your favorite meals. But, no one is saying you have to get rid of them all at once. You’ve just got to be smart about it. Do not make diabetes “complex”,  make eating “complex” to keep diabetes “simple”. Just as in everything else, a lot of effort has to go into your overall lifestyle if you are to conquer diabetes. Just be conscious and you’ll make headway. To eliminate diabetes, take a step towards improving your eating habits and you’ll feel a lot better generally.

Some Dietary Changes To Help You Manage Diabetes

1. Eat Complex To Live Simple: Eating complex doesn’t mean you have to stop eating everything. It simply means you have to make your carbs complex over simple ones, as these are the best type of carbohydrates for diabetics. Complex carbohydrates digest slowly and maintain steady glucose levels in the body.

2. Make fiber an important part of your diet: Fiber refers to plant-based food that slows down the breaking of carbohydrates and keeps you full for longer periods of time. Yes, fiber can go a long way in improving your situation. You don’t have to go over and under in search of fiber rich foods. You can get your fiber fix by following these simple tips:

  • Do not sieve the flour
  • Eat whole fruits over a glass of juice
  • Choose whole grains and whole pulses
  • Eat more vegetables
  • Do not peel the edible portion of the fruit for example – apple, guava, pear, peaches
  • Make soups and salads your best friends

3. Choose healthier versions of your favorite food

Instead of these Choose these
White bread Brown bread
Normal roti Bran roti/multigrain roti
Meat Fish
Normal rice/parboiled rice Brown rice
Sugary or flavored cornflakes Plain cornflakes/oats
Sugar Jaggery/honey
Mayonnaise veg sandwich Hungcurd vegetable sandwich
Normal chocolate Dark chocolate
Creamy cheesy dip Salsa dip
Whole milk Skimmed milk
Salted nuts Unsalted nuts
Soda Salted fresh lime
Potato sticks Raw veggie sticks
Fried chicken Grilled chicken
White pasta Whole wheat pasta
Fruit juices Whole fruits

It surely can be very difficult to do away with all your favorite meals. Instead of doing away totally, you can instead opt for close alternatives as shown above. Choose the healthier version of your favorite meals and you’ll thank yourself for it.

4. Say “NEVER AGAIN” to Trans-fat: Trans-fat is basically obtained chemically by the hydrogenation of oils. It will make your condition worse! To avoid trans-fats, avoid chips, cookies, pastries and margarine. Incorporate healthy fats by following these simple methods:

  • Introduce olive oil or rice bran over butter or ghee
  • Remove the skin from chicken before cooking it
  • Prefer healthy ways of cooking such as grilling, baking and roasting over frying
  • Enhance flavour of food by using more of herbs and spices instead of oil. It will not only give you good taste but also prevent you from consuming extra oil as well as provide you the benefits of antioxidants
  • Prefer fish over red meat as it is full of good fat
  • Eat fish 2 or 3 times week instead of red meat
  • Use hung curd as dressing instead of mayonnaise
  • Prefer baked chips over fried ones

5. Choose Low-glycemic index foods: Glycemic Index refers to the rate at which a particular food raises our blood glucose levels. Foods with high GI spike our blood glucose level and vice-a-versa. Again, fiber is your hero! Fiber rich foods have lower glycemic index – another reason why you should take them.

Some Low GI Sources include whole nuts, whole cereals, cherries, oatmeal, apple, vermicelli, whole dals, prunes, plain yoghurt, soymilk, whole milk, peaches, channa dal and peanuts.

6. Eat small but frequently: The logic here is, heavy meals spike our glucose levels. So small frequent meals will keep our metabolism high, while maintaining glucose levels.

7. Walking and Exercise are your best friends: Exercise is important as it helps to maintain your ideal Body Weight which is very important for diabetics. Exercising helps your weight loss efforts, and is especially important in maintaining an ideal body weight.

8. Limit only high caloric fruits: Except for some fruits like mango, banana and chikoo, one can eat any fruit but  in prescribed amounts only.

9. Use functional foods in the diet: These foods provide “extra benefits” to your diet. Apart from nutrition, it provides you a number of benefits. Functional foods are full of antioxidants, unsaturated fatty acids and are also rich in fiber. Some of them include mustard seeds, flax seeds, fenugreek seeds, curry leaves, cinnamon, cloves and chia seeds.

10. Before sleeping ask yourself the following questions:

  • Am I taking too much of alcohol? If the answer is no, then you are okay
  • Am I taking medication properly? If yes, give yourself a pat on the back
  • My feet are clean? No? Then rush to the bathroom!
  • Am I feeling stressed? If your answer is yes? Chill with music and take deep breaths. Remember nothing comes at the cost of your health and ensure you feel some relief.
  • Have I checked my weight?
  • Did I walk for 45 minutes today? If yes, you’ve done well. Feel good about it because you are on track to manage diabetes
  • Now, time for sleep…Proper timing is essential. Get good sleep.

You can manage diabetes by living healthy. Eating in moderation and eating healthy can go a long way in giving you really good results!

We hope this article helps you manage diabetes effectively. For more help to manage diabetes, get the right guidance and motivation by certified experts, join the GOQii 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), reduce HbA1c levels. You can subscribe here: https://store.goqii.com/diabetescare.

To read more on how to manage Diabetes, check out Healthy Reads.

Let’s #DefeatDiabetes and #BeTheForce!

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Top 5 Vegetables and their Hidden Benefits

top vegetablesWhile discussing vegetables, a whole bunch of vibrant plant food comes to mind, each unique with different shapes and sizes. Many times, we stand confused in front of a grocery store or feel lost in a vegetable market, thinking which vegetables to pick! Each vegetable has its own benefits and more the variety you add to your diet, the greater the benefits!

I have chosen 5 vegetables which we can call the “first among equals” and I will also talk about their hidden benefits!

1. Spinach

Do you remember what happened every time Popeye the Sailor Man consumed a can of spinach? He got pumped! Well, in reality, you won’t get iron fists as instantly as Popeye, but the whole thought is just indicative of the hidden reservoir of iron present in this dark green leafy vegetable. It’s not just iron, spinach is also a powerhouse of essential vitamins like Vitamin C, K, minerals such as Magnesium, Calcium and is loaded with fiber.

One cup of raw spinach (30g) provides 56% of your daily Vitamin A requirement plus your entire day’s Vitamin K requirement, all for just 7 calories. It is also very effective in optimising sugar levels in diabetics because of its high fiber and richness in antioxidants like alpha-lipoic acid which is found to increase insulin sensitivity in the body.

Spinach is also heart friendly and lowers blood pressure in hypertensive individuals because of its good potassium content. The micronutrients present in it also strengthens your bones and joints, improve digestion and make your skin and hair healthy and glowing.

Tips to consume:

  • You can cook it in Indian style curry with paneer, peas or add in non-veg curries like chicken saag.
  • Make parathas stuffed with spinach.
  • Grill and toss them into salads or sandwiches.
  • Blend them with some citrus fruit to make a smoothie.
  • Add a dash of lemon to spinach curries or have spinach with citrus fruits to get the Vitamin C for better absorption of iron – especially if you are consuming it with a purpose to increase haemoglobin levels!

2. Carrot

We were always told that carrots are good for the eyes! This is not a myth. It is absolutely true. 100g of carrots can fulfil more than 100% (around 334%) of daily Vitamin A requirement, which is essential for eyesight. But their benefits branch out to more! It has the antioxidant beta-carotene (which gives carrots their vibrant orange color) is found to be very effective in preventing a variety of cancers

The sodium content of carrot is quite low (69g per 100g) while potassium content is superb (320mg). This makes it an ideal choice for hypertensive individuals to reduce blood pressure.

Tips to consume:

  • Add shredded carrots to salad, wraps, cutlets, cakes, muffins
  • Munch on carrot sticks as snacks with healthy dips like hung curd, hummus
  • Juice it with a fruit and another vegetable to make a detox drink

3. Broccoli

Broccoli, which comes from the cruciferous vegetables family is considered as one of the world’s healthiest vegetables. The antioxidant sulforaphane, which is responsible for its bitter taste is found to be very effective in protecting or delaying the growth of cancerous cells.

When it comes to Vitamin C rich food, most people think about citrus fruits only but 100g of these green florets also fulfils 148% of your total day’s Vitamin C requirement. Isn’t that amazing?

Apart from boosting your immunity levels, natural Vitamin C helps regenerate the damaged skin cells, reduce the progress of wrinkles formation by promoting collagen formation and detoxifies the skin cells, making the skin look healthier and lustrous. And all these benefits come with very few calories.

Tips to consume:

  • Keep it simple. Overcooking Broccoli destroys its flavour and also the antioxidants. Simply sauté it with vegetable oils like olive oil, add a dash of lemon and pepper and have it with hummus or tahini sauce.
  • You can also roast it and add it to your wrap or top it on wheat bread based pizza.

4. Bitter Gourd

Popular among diabetics, Bitter Gourd is known for its insulin regulating effect. Almost every diabetic person has the habit of consuming bitter gourd juice in the morning or include it in cooked form regularly. Its glycemia controlling property has been proven by several scientific studies. Apart from that, it also carries a variety of hidden benefits.

These benefits include protection from cancerous growth and regeneration of healthy cells in the body. Its richness in dietary fibers (one cup provides around 8% of total day’s dietary fiber intake), with very less calories makes it a strong contender in weight loss diet plans. The folate and fibers present in it are found to be very effective in reducing LDL (bad cholesterol) and Triglyceride levels in the blood.

Tips to consume:

  • Juice Bitter Gourd along with sweet flavoured fruits such as apples, add a dash of lemon and have a power-packed drink.
  • Stir fry bitter gourd alongside other fiber-rich vegetables like bell peppers, babycorn, shredded paneer, etc. for a low carbohydrate, nutrient filled meal.
  • Stuff with ground meat or vegetables and steam it until tender.

5. Ginger

It is one of the most common spices present in almost every Indian kitchen! Apart from its distinctive flavour and aroma, ginger has been used for medicinal purposes for centuries! Its potent anti-inflammatory action acts as a protective shield for the body cells from the damage due to dust, pollutants and germs. With this anti-inflammatory action, ginger is helpful in reducing osteoarthritis pain and exercise induced muscle soreness. Apart from preventing and curing various infections, ginger is quite effective in improving digestion. Several studies have found that intake of ginger has reduced nausea and bloating as ginger works in improving the gastric emptying time!

Tips to consume: Apart from adding it in different curries, ginger can be used in the form of ginger tea, ginger powder or added to sesame oil for topical use.

We hope this article helps you choosing your veggies from the grocer! If you have any allergies or medical condition, consult your doctor or nutritionist before consuming these. You can also reach out to your GOQii Doctor via the GOQii app. For further guidance speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

What’s your favorite vegetable? Let us know in the comments below.

#BeTheForce

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Millets: The Super Grain of Summer – Your Ally in Health and Coolness

With summer’s warmth intensifying, it’s time to rethink our dietary choices to ensure we stay vibrant and well-hydrated. Amongst a myriad of nutritional options, millets emerge as a veritable treasure trove of health benefits, rightfully earning their status as the season’s super grain. So let’s embark on an exploratory journey into the realm of millets, our potential partners in beating the heat.

Understanding Millets: The Ancient Grain for Modern Times

Belonging to a family of small-seeded grasses, millets are more than just a culinary choice—they’re a heritage, cultivated as a staple across Asia and Africa for centuries. With a spectrum ranging from pearl and foxtail to finger millet and sorghum, each variety offers a unique burst of flavor and a wealth of nutrition.

The Summer Advantage of Millets: Beyond Just Beating the Heat

Natural Coolants: These humble grains possess natural cooling properties, making them the ideal choice for sultry days. Rich in composition that balances body heat, millets are not just about sustenance; they’re about keeping you naturally cool and preventing the discomfort of heat waves.

Dietary Powerhouses: Don’t let their size fool you; millets are nutritional giants. Packed with protein, fiber, vitamins, and minerals, they ensure your body receives a holistic blend of nutrients, fortifying your health and vitality.

Guardians of Digestion: With a fiber content that champions digestion, millets can keep the common summer woes of constipation and indigestion at bay. They’re the friends your gut needs when the heat threatens to disrupt your digestive harmony.

Allies in Weight Management: Those on the journey of weight maintenance or reduction will find a loyal ally in millets. Their satiating fiber keeps hunger pangs in check, helping you manage your appetite and caloric intake effortlessly.

A Haven for the Gluten-Sensitive: As gluten intolerance becomes more prevalent, millets rise to the occasion as a stellar gluten-free substitute. They pave the way for culinary diversity, ensuring that dietary restrictions don’t limit the joy of eating.

Revamping Summer Diets with Millets: A Guide to Your Seasonal Well-being

Sorghum Millet (Jowar): A robust grain, jowar is a staple in the culinary world, commonly transformed into hearty rotis and bread. Loaded with nutrients like policosanols, sorghum is a protein and fiber-rich grain that aids in cholesterol management and weight loss. It’s a viable wheat alternative for those with gluten intolerance, offering rich sources of vitamin B1 and essential macro nutrients to boost metabolism.

Sorghum Upma: Soak and grind sorghum, then cook it with onions, tomatoes, green chilies, ginger, and veggies. This gluten-free upma is not only delicious but also nutritionally rich and perfect for a summer meal.

Kodo Millet (Koda or Arke Millet): Renowned for its nutrient density, kodo millet is an excellent alternative to traditional grains like rice and wheat. It’s rich in proteins, fiber, complex carbs, calcium, and polyphenols. Known for its cooling properties, kodo millet is ideal for summer consumption, contributing to lower sugar levels, weight management, and blood pressure control.

Kodo Millet Pulao: Soak the millet, then prepare it with onions, garlic, chili, tomatoes, carrots, peas, and spices. A simple pressure cook delivers a fluffy and aromatic dish ready in under an hour.

Foxtail Millet (Kangni): Foxtail millet is a powerhouse, teeming with complex carbs, proteins, fibers, and a spectrum of vital minerals and vitamins. With its low-fat content and gluten-free attribute, it’s perfect for those with dietary restrictions. Its health benefits are numerous, acting as a brain booster, bone strengthened, energy provider, and beauty enhancer.

Foxtail Millet Dosa Recipe: Begin your journey with a simple and nutritious Foxtail Millet Dosa. Soak foxtail millet, urad dal (black gram), and poha (flattened rice) for 4-6 hours. Grind these into a smooth batter, season with salt, and let it ferment overnight. When ready, heat a skillet, pour the batter thinly and cook until golden brown on each side. Serve this crispy dosa hot with your favorite chutney for a delightful meal.

Finger Millet (Ragi): A staple among health enthusiasts, Finger Millet, or Ragi, is celebrated for its high protein and amino acid content. This gluten-free grain is an excellent substitute for rice or wheat, packed with calcium, iron, and fibre, promoting bone health, aiding digestion, and helping regulate blood sugar levels. Incorporate ragi into your diet through porridge, rotis, and dosas for sustained energy and improved well-being.

Ragi Buttermilk Malt Recipe: For a refreshing drink, try the Ragi Buttermilk Malt. Mix ragi flour with water and cook with mustard seeds, asafoetida (hing), chili, and curry leaves until the mixture thickens. Separately, season buttermilk with salt, combine it with the cooked ragi mixture, bring to a boil, and serve hot. This nutritious malt drink is both comforting and healthy.

Barnyard Millet (Sanwa Rice): Known as Sanwa rice, Barnyard Millet is rich in protein, calcium, iron, and B vitamins. Its low carbohydrate content and gluten-free properties make it an ideal choice for those managing gluten sensitivities, diabetes, or cardiovascular conditions. Barnyard millet is often used as a nutritious rice substitute and is best prepared as porridge to maximize its health benefits.

Barnyard Millet Khichdi Recipe: For a wholesome meal, try Barnyard Millet Khichdi. Rinse and soak barnyard millet and mung dal for 30 minutes. In a cooker, sauté onions, ginger, garlic, and chili. Add tomatoes, turmeric, and salt. Stir in the soaked millet and dal, add water, and pressure cook for 3-4 whistles. Garnish with fresh coriander and serve hot for a nutritious and comforting dish.

These millet recipes not only offer a variety of health benefits but also introduce new flavors and textures to your diet, making your culinary experience both enjoyable and healthy.

Adding millets to your summer diet brings numerous health advantages and provides tasty, nutritious meals. Whether you aim to stay cool, boost digestion, manage your weight, or just try new recipes, millets are a flexible and healthy option for the warmer months. Dive into the benefits of millets this summer to enrich your nutrition and rejuvenate your body.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]