health benefits Archives

September 18, 2020 By Neha Goyal 1 Comment

Pistachios – Your Powerful Nutritional Punch!

Pistachios are edible seeds of the pistachio tree, member of the cashew family. They are nutrient-packed nuts that can be enjoyed both as a healthy snack or as part of a delicious recipe. Available both in the shell (in-shell) or with their shell already removed (shelled), they’re typically sold roasted and salted, although unsalted options are available, as well as some flavoured varieties, too.

Pistachios originate from the Middle East but today, 99 per cent of the pistachios produced in the United States come from California.

How Does It Give a Powerful Nutritional Punch?

Loaded with Vitamins and Minerals: Pistachios are a rich source of protein, dietary fibre, several minerals such as phosphorus, potassium, calcium, iron, magnesium, manganese, zinc, copper, sodium and selenium. It is also a good source of vitamins like vitamin A, K, C, E, B6, B1, B2, B3, B9, and B5.
Good Source of Antioxidants: They contain more antioxidants than most nuts and seeds, second only to walnuts and pecans. You can literally “see” the nutrients through the various colours in pistachio. The green and yellow colour of the actual nut comes from lutein and zeaxanthin. The thin purple skin surrounding the nut is loaded with anthocyanins, the same type of antioxidants found in grapes and cranberries.
Lowest in Fat: A serving of pistachios has 13 grams of fat, of which about 1.7 grams are saturated, 3.5 grams are polyunsaturated, and 7 grams are monounsaturated fats. Compared to most other tree nuts, pistachios are one of the lowest in fat.
Cholesterol-Free: Pistachios have the highest phytosterol content (214 milligrams per 100 grams) amongst nuts. Phytosterols come from plants and because they have a similar structure to cholesterol, they compete with cholesterol for absorption by the body, ultimately limiting the amount of cholesterol absorbed.
Compared to other tree nuts, pistachios have a higher essential amino acid ratio and the highest percentage of branched-chain amino acids. Pistachios are a great plant-based protein option for everyone, but especially those eating a vegetarian or vegan diet.

Health Benefits of Pistachios

Heart Health: A number of studies have shown that pistachios significantly reduced total cholesterol and the “bad” LDL-cholesterol levels while increasing the “good” HDL-cholesterol level. They may increase antioxidant concentrations, which is linked to improved dilation of blood vessels as a result of a reduction in inflammation.
Weight Management: It may seem counterintuitive but eating pistachios—a high-fat, calorie-dense food—has actually been associated with weight management. Pistachios are rich in fiber and protein, both of which increase satiety by helping you feel full and eat less .
Gut Health: Pistachios are high in fiber, which moves through our digestive system mostly undigested. But some types of fiber are digested by the good bacteria in your gut, acting as prebiotics. Gut bacteria then ferment the fiber and convert it into inflammation-fighting short-chain fatty acids, & also results in decreased the number of lactic acid bacteria. It also increases the number of butyrate-producing bacteria in the gut more than eating almonds does.
Blood Sugar Control: Despite having a higher carb content than most nuts, pistachios have a low glycemic index, meaning they don’t cause a large spike in your blood sugar. Also rich in fiber and healthy fats, antioxidants, magnesium, carotenoids and phenolic compounds, which are beneficial for blood sugar control.
Good For Eye Health: Pistachios are rich in antioxidants lutein and zeaxanthin, which are essential for eye health, as they reduce the chances of developing eye conditions, including age-related macular degeneration (AMD) and cataracts.
Prevents Cellular Damage: As our cells grow older, they accumulate oxidative damage due to the presence of free radicals, which can cause considerable damage to cells. Pistachios, being rich in antioxidants, including lutein, beta-carotene, and gamma-tocopherol, has oxidative damage-fighting benefits which also play a key role in reducing the risk of disease, such as cancer.

How to Include Them in Your Diet?

One of the simplest ways to enjoy pistachios is as a snack on their own. You can also throw chopped pistachios on your yogurt or morning oatmeal or use them as a crunchy topping for your salads. Pair pistachios with a piece of fruit for your afternoon snack, their fiber, fat and protein will keep you satisfied.

Takeaway

Pistachios are very nutritious. Regularly eating pistachios may be a good way to improve health and wellbeing. But stick to plain, unsalted pistachio nuts in their shells and avoid eating more than 30gm a day. Before you begin eating them, do consult with your doctor, nutritionist or dietitian.

For more on nutrition and healthy eating, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

February 18, 2020 By Soni Thakur 6 Comments

Why You Should Eat Your Fruits and Juice Your Veggies!

How many times have you drunk fruit juices? How often do you eat your vegetables? Although we agree that doing both is quite healthy as fruits and vegetables are naturally good and contain all the vitamins and minerals needed by the body, we also need to consider that we might be doing it wrong! Why do you ask? Let’s find out why you should eat your fruits and juice your veggies!

Benefits of Eating Fruits Instead of Juicing Them

No doubt that juices nourish your body with vitamins, minerals, antioxidants and other nutrients. In its liquid form, all the nutrients of whole fruit will be readily available for your body to absorb, however, juicing removes some of the important nutrients which can be rescued by eating the whole fruit.

Eating whole fruits provides your body with fiber that gets eliminated during the juicing process.
A whole fruit protects you from the sensitivities that can be caused due to the heat generated by the juicer, ultimately decreasing the nutritional value of the fruit.
Your blood sugar will not spike. Whole fruits are recommended for people with Diabetes
Fibers present in whole fruits keep you full for longer and provides some relief from constipation
As a snack, whole fruits relieve hunger pangs and the digestion process takes some time when compared to gulping down a juice in one go. Eventually, it helps in mindful eating and keeps us fuller for longer.

Benefits of Juicing Vegetables

Eating vegetables is good for your health. However, there are certain benefits of juicing them that you can incorporate in your daily diet for maximum health benefits.

Juicing vegetables makes you incorporate more than one vegetable at a time.
Juicing a large volume of vegetables will provide more vitamins than eating a green salad with just one or few veggies.
Juices of some variety of vegetables are found to be more effective in lowering blood pressure and relaxing the muscles which line blood vessels.
Vegetable juices may increase the speed of detoxifying your body as it is readily absorbed and digested.
The water content and vitamins of some vegetables are lost during the cooking process. So juicing your vegetables can help in retaining these vitamins.

Points to Remember

Our digestive system is designed to handle fiber and extract nutrients from a variety of foods, including whole fruits and vegetables.
Modifications can be done anytime depending on your need, situation and availability.
We need at least 5 servings of vegetables and 2 servings of fruit each day
Vegetables and fruits of similar color generally contain similar protective compounds. In order to gain more benefits, it is best to choose fruits and vegetables of different color and variety.

We hope this article helps you make a healthy shift. Remember that there is no hard and fast rule to this. Do what works best for you but before following this, do consult your dietician or nutritionist. For more sessions on nutrition, fruits and veggies, tune in to GOQii Play or browse through our articles on Healthy Reads – all within the GOQii app.

#BeTheForce

February 10, 2020 By Soni Thakur 4 Comments

7 Reasons Why Pulses Are Good For You!

Pulses have always been an important part of the Indian diet, preferred for their nutritional content of protein, fiber, vitamins and minerals. There are hundreds of variety of pulses grown, some of the popular ones are – Lentils, Dry Beans, Cowpeas, Chickpea, Tur Dal, Black beans, kidney beans, etc. Moreover, they are very economical and easily available throughout the world.

If Pulse was an abbreviation, it would surely mean:

P – Protein Rich

U – Universally Distributed

L – Low Cost

S – Source of dietary fiber

E – Easily Available

Pulses are often considered to be a poor man’s food because of their low cost and availability and are often neglected for more expensive alternates. While there is nothing wrong with exploring options, why should one ignore such a versatile and rich source of plant protein?

Reasons to Include Pulses in Your Diet

Pulses are good for all age groups irrespective of whether it is fed to babies, a preschooler, an adolescent, an adult or the elderly! Pulses are good for everyone. In adolescents, it helps promote growth and development. In the elderly, it helps in maintaining and replacing the wear and tear of tissues.
They are widely distributed, affordable and reachable for all income groups. Pulses are heart healthy and a good source of vegetarian protein.
They are low in saturated and trans fat, in essence, they help in lowering blood cholesterol, reduce blood pressure and maintain a healthy weight.
Pulses have shown potential in helping to reduce the risk of chronic illnesses such as Diabetes, Cancer and Heart diseases.
They are dried seeds that can be easily stored for a long time with proper care. Hence, reducing food wastage and loss.
Red kidney beans are high in antioxidants and fight inflammation and boost metabolism.
When Cereals are taken with Pulses, it improves the protein quality due to mutual supplementation. Cereals are high in Cysteine and methionine and pulses are high in lysine.

These reasons are good enough for you to rush to your grocer and pack your kitchen with a variety of pulses! #LevelUp your kitchen cabinet and #BeTheForce!

We hope this article helps you! Do leave your thoughts in the comments below! For more articles on nutrition explore the Healthy Reads section or simply tune in to GOQii Play – all within the GOQii App.

Happy #WorldPulsesDay

December 26, 2019 By Sunita Arora 1 Comment

Gond Ladoo: Your Much Needed Winter Essential

As winter knocks at your door, you might have noticed your Granny prepare Gond Ladoo. It is loved by both kids and adults alike. Gond Ladoo is the best warming food during winter and is quite a healthy snack especially in North India. It contains natural Gond (edible gum) which is extracted from the bark of trees.

Benefits of Gond Ladoo During Winter

It helps to keep the body warm in falling temperatures.
It prevents the body from cold, seasonal virus infections and keeps one safe from winter illnesses.
It helps improve eyesight.
It boosts immunity and improves stamina if prepared with Jaggery (Gud).
It is enriched with protein, fiber, calcium, and magnesium which makes bones and tissues strong.
Anti-inflammatory and good for arthritis as it lubricates the joints and provides relief for back & joint pain.
Due to high fiber it is effective in treating constipation.
It also improves sexual inadequacy or weakness in men.
Nourishing food for pregnant women as it helps in strengthening bones and prevents back pain after birth.
The combo of fat, fiber and protein is good for lactating mothers to meet the extra calories requirement and to speed up recovery. It increases milk production as well.
It is a wholesome, nourishing food for winter if someone lacks energy and feels tired.

Generally, Gond Ladoo is prepared with desi ghee, gond, coconut, lots of chunky nuts and dry fruits. Want to try it out if you haven’t already? Here’s the recipe!

What You Will Need:

Wheat Flour – 1 and ¼ cup
Gond (edible gum) – 4 tbsp
Dry Dates Powder – ¼ Cup
Jaggery Powder – ¼ Cup
Cardamom Powder – 1 tsp
Coconut Powder – 2 tbsp
Almond and Cashew Powder – 3-4 tbsp
Poppy Seeds (Khus Khus) – 1 tbsp
Dried Ginger Powder (optional) – ¼ tsp
White Pepper Powder (optional) – ¼ tsp
Desi Ghee (clarified butter) – 8-10 tbsp

How to Prepare

Take a Kadhai, add 2 tbsp of ghee and roast all the Gond till it gets puffed and becomes crispy. Take it aside and grind the Puffed Gond in a mixer.
Now add the dates powder Jaggery powder, cardamom powder, nut powder, poppy seeds, ginger powder, and white pepper powder and grind all together in a grinder.
In the same Kadhai, add 2 more tbsp of ghee and roast wheat flour on low flame till it turns golden brown and you get a nice aroma!
Add the previous mixture to the kadhai with wheat flour and mix well. Cook for 5-7 minutes more and add the remaining ghee.
The whole mixture should look wet. Take it off the gas.
Grease your palm with a few drops of ghee and start moulding them into a Ladoo shape. You can use a little more ghee while rolling them.
You can store these Gond Ladoos in an airtight container easily for a month and serve it anytime.

Please note that excessive intake may cause mild abdominal discomfort and increase your calorie intake as well. You must eat only one Ladoo in the morning or evening with warm milk.

If you have an allergy to any of the ingredients above, avoid eating this. If you’re unsure, please consult your doctor before you prepare.

We hope you enjoy this recipe and the winter season as well. For more healthy recipes, please tune in to live classes on GOQii Play.