Fiber Archives

October 8, 2022 By Shivani Dalvi 2 Comments

Healthy Eating: Poha Dhokla

Homemade meals will always be the best and we’ve all come to realize that. But, if you’re running out of ways to make healthy eating interesting, we’ve got an amazing breakfast recipe for you which combines two dishes. We give you the Poha Dhokla!

What You Will Need

Poha: 100gm
Semolina/Rava: 2-3tbsp
Buttermilk: 1.5 to 2 glasses
Ginger: 1-2 tsp (paste)
Green chillies: 2-3 tsp (paste)
Coriander: 2-3 tbsp (chopped)
Turmeric: 1 tsp
Salt: as per the taste
Sugar: 1/2-1 tsp

How To Prepare

In a vessel, add poha, semolina, ginger paste, green chillies paste, coriander, turmeric, salt, sugar and mix them well
Now add buttermilk, mix it well and leave this batter for 30 mins
The main trick in this recipe is that after 15 mins, check the consistency. If it’s too runny, add 1 tbsp of poha and wait for another 15 mins.
After 30 mins, mix the batter very well for 5 mins till it gets a good consistency
If the batter is too dry, then you may add half a cup of water and mix it well
Taste the batter once to check if you need to add some salt and green chillies
Take an oil greased plate and pour this batter into it
Level the batter in the dish and steam it for 10-15 mins
By the time the dhokla cools down, turn on the flame, take a small pan, add oil (let it get warm), then add mustard seeds(black) & curry leaves, let them crackle and turn off the flame
Put this oil with mustard & curry leaves over the dhokla
Now make pieces of dhokla and serve it by garnishing it with a little bit of coriander.

Benefits of Poha Dhokla

It’s a good, balanced source of carbohydrates and proteins in one meal
It can be categorised as a probiotic, as it is rich in good bacteria
As it has a high fiber content, it is quite fulfilling
It can be easily consumed by someone suffering from digestive issues like acidity, bloating and constipation as it soothes the gut
You can eat this as a snack as well as a major meal option

We hope you enjoy this healthy Poha Dhokla recipe. Do share your experience with us in the comments below. For more healthy recipes, check out Healthy Reads or you can ask a GOQii Coach directly by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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August 25, 2022 By Luke Coutinho Leave a Comment

Everything You Need To Know About Fiber, Fat Loss and Your Health

Every nutritionist suggests you improve your fiber intake, particularly because of the role it plays in aiding with fat loss, reducing the risk of coronary heart disease and cancer. It plays a key role in digestive health and creating a sense of fullness, which essentially means that enough fiber can help you lose weight!

Women should get about 25 grams a day and men at least 35 to 40, but the average person gets just 15 grams a day. Eating fiber-rich whole foods – not foods that tout “added fiber” – is the best way to increase your fiber intake. Most people consume less fiber on a daily basis. The simple act of increasing your intake of fruits and vegetables each day can boost your fiber intake.

Fiber Can Boost Fat Loss & Help You With Weight Issues

Fiber intake is one of the most natural ways of reducing high cholesterol levels in the body. If you have diabetes, consuming the right amount of fiber can actually allow you to eat a variety of food that otherwise, you would not be allowed to consume. Fiber manages blood sugar levels effectively.

Fiber deficiency is one of the main reasons why people get constipated and we all know that constipation is bad, it leads to toxic build up, sickness, fat gain and has links to colon and other cancers.

One of the reasons we are consuming less fiber is that various food processing methods can strip fiber from the food. This is why packaged foods are bad for us. If the food label has less than 2 grams of fiber, don’t buy it. It will create havoc with your blood sugar levels and that in turn leads to fat gain.

Another reason people are consuming less fiber is that they don’t consume enough fibrous carbs. The main source of carbs should be fibrous. Fibrous carbs typically have very low carb content. Their inherent high fiber brings about a very moderate insulin response, thus making them an ideal fat loss food. The best sources of fibrous carbs include the following:

Broccoli
Lettuce
Cabbage
Cauliflower
Mushrooms
Green beans
Onions
Asparagus
Cucumber
Spinach
All forms of peppers
Zucchini
Cauliflower
Popcorn
Apples
Oats
Brown rice
Whole-wheat pasta
Lentils

Beans are also a great source of dietary fiber, rich in protein and keep you feeling full for a longer time. It’s the same with fruits and nuts and they must form a part of one’s daily diet. Psyllium husk (Isabgol) is fantastic fiber for your body. It detoxes, pulls away cholesterol and fat globules from the body. As always, it should be consumed in moderation.

Grains obviously have fiber, but not as much as you think. A slice of white bread may contain only 0.5 grams of fiber, whereas a slice of whole wheat may contain 2 grams per slice. Compare those numbers to a cup of kidney beans containing 17 grams and a cup of berries containing 8 grams.

Fiber is critical to good health and belongs in every weight-loss protocol. It’s time to make a serious effort to put more fiber on your plate!

We hope this article helps you. Do let us know your thoughts in the comments below. For more on fiber and fat loss, check out Healthy Reads or reach out to a GOQii Coach for the right guidance and motivation by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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July 24, 2022 By GOQii 3 Comments

5 Reasons To Start Eating High Fiber Meals

Fiber has a diverse role to play starting from improved laxation and lowering cardiovascular disease risk to weight management. Unhealthy eating patterns and consuming too much of processed foods, have minimized the fiber level in our meals to a bare minimum.

Why Should You Have High Fiber Meals?

Improves Bowel Health: More fiber in our diet makes the stool bulky. This leads to easy defecation and hence, acts as a natural laxative. Adding fiber to our diet can even help ease conditions such as constipation.
Controls Sugar Levels: High fiber food causes a slow release of glucose into the bloodstream. Hence, it ensures that the glucose level in the blood doesn’t shoot up instantly. Fiber helps regulate blood sugar levels. Hence, diabetics are often asked to opt for high fiber food rather than refined food.
Maintains Healthy Body Weight: The satiety center in our brain gets activated after 20 minutes. So when you are eating fast, you tend to eat more without any extra requirement. High fiber meals consume more time as they have to be chewed thoroughly. Hence, the brain has enough time to activate the satiety center. At the same time, high fiber meals are energy dense but low in fat, which also contributes to maintaining healthy body weight.
Improves Cardiovascular Health: Soluble fiber absorbs the cholesterol in the intestine which is eliminated in the stools and thereby, makes it unavailable for the body. Apart from the cholesterol-lowering effect, it is also found to prevent hypertension and therefore, is also associated with lowering the risk of atherosclerosis, strokes, etc.
Boosts Immunity: Fiber acts as a prebiotic, which helps in developing a healthy gut microflora in the intestine that contributes to the immune function. Some studies also say that there is more resistance to infection in an individual who consumes high fiber meals.

Given the above benefits, high fiber meals can help you alleviate, control and prevent major lifestyle related diseases. Make sure you include high fiber foods such as whole grains, fruits, vegetables, beans, nuts and seeds, etc. to your diet regularly.

To know which foods you should add to you diet, reach out to a certified expert who will guide you on what to eat as per your health goals, by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

For more on Nutrition, check out Healthy Reads.

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