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December 9, 2024 By Neha Goyal 2 Comments

Pistachios – Your Powerful Nutritional Punch!

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.

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 Eating Pistachios

  1. 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.
  2. 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 .
  3. 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.
  4. 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.
  5. 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.
  6. 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 Pistachios 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 speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

#BeTheForce 

November 15, 2024 By Subarna Ghosal 5 Comments

Rice Bran Oil and its 7 benefits

Rice Bran Oil and its 7 benefits‘Good health is a boon’ According to the World Health Organisation (WHO), Health is “a state of mental, physical and social well-being, not merely the absence of any disease or infirmity”. What we eat, how it’s prepared, and when we consume it all play vital roles in our health. Oil, a key ingredient in Indian cuisine, greatly influences our health depending on the type and amount used. Choosing the right oil is especially important for those with busy lifestyles. As the second-largest rice producer globally, India produces around 100 MMT of rice annually. Rice bran oil, extracted from rice husk and germ, has a high smoke point of 232°C (450°F), a long shelf life, and a mild flavor, making it ideal for high-temperature cooking like stir-frying and deep-frying. According to the latest recommendations by the National Institute of Nutrition (NIN) and the Indian Council of Medical Research (ICMR), the ideal oil composition is 27-33% saturated fat, 33-40% monounsaturated fat, and 27-33% polyunsaturated fat. Rice bran oil closely matches this recommendation with a composition of SFA (24%), MUFA (42%), and PUFA (34%), offering a balanced fatty acid profile.

Health Benefits of Rice Bran Oil:

Rice bran oil contains essential nutrients that benefit health in numerous ways:

  1. Rich in Vitamin E Rice bran oil contains tocopherols and tocotrienols, forms of Vitamin E with natural antioxidant properties that help neutralize free radicals—by-products of cellular metabolism that can cause cellular damage and mutations. These antioxidants support neurological health and hormonal balance.
  2. Improves Skin Health Squalene, an antioxidant in rice bran oil, acts as a natural moisturizer, protecting skin from wrinkles, delaying signs of aging, and reducing sun damage.
  3. Promotes Heart Health Oryzanol, another antioxidant found in rice bran oil, helps lower cholesterol levels in the blood and liver. Using rice bran oil in a low-carb diet can help reduce triglycerides, lower LDL cholesterol, and improve the HDL-to-LDL ratio, essential for heart health. WHO recommends rice bran oil as one of the best choices for improving cholesterol levels.
  4. Hypoallergenic Properties Being hypoallergenic, rice bran oil is unlikely to cause allergic reactions, making it a suitable choice for people with food sensitivities. It may also reduce general allergic responses, lessening sensitivity to other allergens.
  5. Relieves Menopausal Symptoms Gamma-oryzanol in rice bran oil has shown effectiveness in reducing menopausal symptoms like hot flashes. A study titled Rice Bran Oil-‘The Age Old Oil’ authored by Maulishree Jhawer, Dr Enozia Vakil and Medically reviewed by Dr Simi Paknikar abd Dr Nithin Jayan found that 90%of women who were taking rice bran oil daily found relief in menopausal symptoms by improving hormonal balance (http://www.medindia.net/patients/lifestyleandwellness/rice-bran-oil-benefits.htm)
  6. Aids in Blood Pressure Management I conducted a 60-day study in New Delhi with 300 participants with mild to moderate hypertension, divided into three groups. One group took a common blood pressure medication, another used rice bran oil, and the third used both. The results were impressive: blood pressure dropped an average of 14 points in the oil-only group, 16 points in the medication group, and 36 points in the combined group. Diastolic pressure also decreased significantly in all groups.
  7. Supports Weight Management Despite its high calorie and fat content, rice bran oil can help control weight. Its viscosity prevents it from being fully absorbed by food, reducing the caloric value while retaining flavor and nutrients. Like any other oil, rice bran oil should be consumed in moderation. NIN recommends adults with a sedentary lifestyle limit oils and fats to 25 grams per day, while those with physically demanding jobs may need 30-40 grams. Young children and adolescents should have 30-50 grams daily. Rice bran oil can also be used for post-pregnancy massages, though pregnant women should consult their doctor before using it in their diet. We hope this article helps you, let us know in the comments below. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here. #BeTheForce

November 9, 2024 By Mitali Ambekar 28 Comments

Fox Nuts: The Lotus Seeds & Its Nutritional Benefits!

Fox Nuts - Makhana - Lotus SeedsAs a kid, my mother used to feed me fox nuts – which I hated because they were tasteless. A few years ago, someone reintroduced me to them, and to my surprise, I still wasn’t a fan. I wondered why people liked them.

Thankfully, my mom had a way of getting me to eat them. She roasted the nuts, adding some spices and condiments, creating a healthy version of popcorn. Crunchy, flavorful, and the perfect tea-time snack!

Fox nuts are seeds from the lotus flower. They are cultivated in water, largely found in India, and known as “Makhana.” They are also found in Korea, Japan, and Russia, where they are referred to as “Gorgon Nuts” or Euryale Ferox.

Highly nutritious, fox nuts have been popular as a snack and are commonly used in various recipes, especially in Indian cuisine. They can be enjoyed roasted or fried and stored long-term in airtight containers. The Chinese have used them medicinally to strengthen the spleen and kidneys due to their many health benefits.

The Health Benefits Of Eating Fox Nuts

  • Fox Nuts are considered nutritionally superior to dry fruits like almonds, walnuts, cashew nuts and coconut in terms of sugar, protein, ascorbic acid and phenol content
  • They are rich in antioxidants, which help prevent signs of aging like white hair, wrinkles, and premature aging.
  • Their high fiber content helps to avoid constipation. It helps the body flush out waste and prevents the accumulation of toxins in the body 
  • It is also an aphrodisiac, helping in fertility issues like premature ejaculation, increasing the quality of semen and also helps women in overcoming infertility
  • These nuts are low on saturated fats and Sodium and high on Magnesium, Potassium and helps in controlling high blood pressure and diabetes as well
  • Fox Nuts help in controlling palpitation and insomnia as it has calming properties
  • It helps in relieving arthritis – numbness and pain in joints
  • As it is has astringent properties, it also helps cure diarrhea and have a better appetite
  • It strengthens the body and reduces burning sensation and quenches thirst

Here is my mother’s simple recipe to make it more tastier!

Fox nuts can be included in cereals or soups to support good health. High in protein, they make a great vegetarian snack. However, since their taste is neutral, most people don’t eat them raw. Here’s a simple recipe my mother used to make them more flavorful:

  1. Heat 2 teaspoon of homemade ghee in a pan
  2. Add salt and turmeric, stirring for few seconds. You can also add red chili, curry leaves, and mustard seeds for extra flavor.
  3. Add the Fox nuts and roast them for a few minutes

This snack is ideal for between meals or with tea or coffee. Fox nuts are also enjoyed as a fasting food in India, where they are regarded as sacred. Apart from snacking, you can add them to cereals, vegetable dishes, rice, or even desserts. So, what are you waiting for? Add fox nuts to your diet today!

Found this article helpful? Read up more on nutrition here. To get these tips, recipes and learn more about different foods, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

October 16, 2024 By Soni Thakur 11 Comments

7 Reasons Why Pulses Are Good For You!

pulses As we celebrate World Food Day this year, focusing on the theme of “Right to Food for a Better Life and a Better Future,” it’s important to highlight the crucial role that pulses can play in achieving food security and promoting better health. Pulses have always been a significant part of the Indian diet, valued for their rich nutritional content, affordability, and availability. They are an excellent source of plant-based protein, fiber, vitamins, and minerals, making them a vital tool in nourishing populations globally.

There are hundreds of varieties of pulses grown worldwide—like Lentils, Dry Beans (Common Beans), Black eyed peas (Cowpeas), Chickpeas, Pigeon peas (Toor Dal), and Kidney Beans—that are not only nutritious but also sustainable and accessible to all. This makes pulses a key to ensuring the right to food and building a better future for everyone.

If “Pulses” was an abbreviation, it could easily stand for:

P – Protein Rich

U – Universally Distributed

L – Low Cost

S – Source of Dietary Fiber

E – Easily Available

Despite being seen as a “poor man’s food” due to their low cost, pulses are a nutritional powerhouse that shouldn’t be ignored. Here’s why pulses are essential for a healthier life and a sustainable future:

7 Reasons to Include Pulses in Your Diet:

  1. Good for all age groups: From infants to the elderly, pulses provide essential nutrients that promote growth, development, and tissue repair, supporting a better quality of life for all.
  2. Affordable and Accessible: Pulses are widely available and affordable for all income groups. This makes them a vital food for ensuring the right to nutritious food, aligning perfectly with the theme of World Food Day.
  3. Heart-Healthy: Low in saturated and trans fat, pulses can help lower cholesterol levels, reduce blood pressure, and maintain a healthy weight. Their heart-healthy benefits contribute to a better life for millions globally.
  4. Reduce Risk of Chronic Illness: Regular consumption of pulses may reduce the risk of chronic diseases such as Diabetes, Cancer, and Heart disease, making them a powerful ally in promoting long-term health.
  5. Long Shelf Life: Pulses, being dried seeds, can be stored for long periods, reducing food waste and loss. This supports global efforts toward food security and sustainability, a core focus of World Food Day.
  6. Rich in Antioxidants: Pulses like Red Kidney Beans are packed with antioxidants that help fight inflammation and boost metabolism, ensuring a healthy body and mind.
  7. Improves Protein Quality When Paired with Cereals: Pulses improve the protein quality of meals when combined with cereals, making them an excellent source of balanced nutrition, especially for those who rely on plant-based diets.

Pulses: A Path to a Better Future

Pulses are not just nutritious and affordable—they also play a significant role in sustainable agriculture. They require fewer resources like water and fertilizers, making them eco-friendly and vital in reducing our environmental footprint. By embracing pulses, we support a sustainable food system that helps ensure everyone’s right to food, paving the way for a better future.

This World Food Day, let’s recognize the value of pulses as a versatile, nutritious, and sustainable food source for all. These reasons should inspire you to stock your kitchen with a variety of pulses and embrace their benefits!

We hope this article helps you! Do leave your thoughts in the comments below! For more articles on nutrition, explore Healthy Reads or speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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