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8 Surprising Health Benefits of Black Rice

‘Rice’ is a staple in many Asian cultures. As people become more health-conscious and super foods gain popularity, the conversations around different rice varieties has also grown, especially among health enthusiast

White rice has taken a backseat as more people are turning to alternatives like red, brown, quinoa, and black rice. Yes, you read that right—black rice!

Black Rice, also known as ‘Forbidden Rice,’ is a highly nutritious variety that has been cultivated in India for centuries. It’s mainly grown in the North East (known as Chak Hao) and the southern regions (called Kavuni in Tamil) of India.

Simply put, when choosing rice, the darker the color, the more nutrients it contains. By that measure, Black Rice is the gold standard among rice varieties.

Let’s explore some of the surprising health benefits of this remarkable rice.

  1. Rich in Antioxidants: Black rice is a grain which is super rich and loaded with Antioxidants. The Anthocyanin content found in black rice is way more than most grains and this is what makes this grain stand out in comparison to other superfoods like quinoa, red rice, etc. Studies have shown that the Anthocyanin antioxidants in grains help the body to protect against heart diseases, cancer and many more.
  2. Rich in Fibre: Black rice is loaded with fibre and minerals. A typical bowl of 100gms of black rice serving has over 4.9 grams of fibre. This is double the amount of fibre available in brown rice. So, if you are looking to include some rich fibre in your diet then it is better to start consuming Black Rice than any other varieties of rice.
  1. Has anti-inflammatory properties: Black rice is a natural healing food. Research has shown Black rice to reduce inflammatory compounds in your body and increase the anti-inflammatory compounds. This increase in the anti-inflammatory compounds help in reducing inflammation in various diseases like cancer, arthritis and allergies.
  1. A natural detoxifying agent for your body: Black rice is a rich and natural detoxifying agent. Studies have shown that the phytonutrients in black rice help detoxify your body and remove harmful toxins from your liver. So, next time you throw a party, have a detox week by consuming Black rice.
  1. A gluten-free grain: Black rice, like other varieties of rice, is naturally gluten-free. So, if you are allergic to gluten and have the Celiac disease (Gluten insensitivity), then you should consider having black rice in your daily diet plan.
  1. Helps fight diabetes: Black Rice bran contains fibre, which in turn helps glucose to be absorbed by your body over a longer period of time. Research has proven that eating whole grains like Black Rice helps your body lower the risk of type 2 diabetes and also keeps your weight in check in addition to boosting your energy levels. So, if you are diabetic then you should consider substituting Black Rice to white rice in your daily diet as it way better and helps fight diabetes.
  1. Aids in weight loss: Black Rice is a whole grain and super rich in fibers. This combination helps your body reduce signals of hunger thus helping in preventing overeating. In addition, researchers have found out that whole grains like Black Rice help prevent insulin resistance in your body which leads to and is related to the risk of becoming overweight/obese. If you are someone who is looking to reduce your weight, consider including Black Rice in your weight loss regime.
  1. Promotes heart health: A healing food like Black Rice has been shown to reduce the atherosclerotic plaque formation in the arteries which is the main reason for a heart attack and stroke. In addition to this Black Rice also helps to reduce the 2 common factors in heart disease, namely LDL, triacylglycerol and total cholesterol. Consider including Black Rice to promote a healthy heart and keep heart-related ailments at bay.

Hope you like this article, do let me know your views and any other health benefits I may have missed in the comments section below. For more insights on nutrition and wellness, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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6 Health Benefits of Chia Seeds

966-chia-seeds-for-fitness

Chia seeds, derived from Salvia Hispanica, a desert plant native to Mexico, are tiny edible seeds that are rich in fiber, omega-3 fatty acids, protein, calcium, carbohydrates, minerals and antioxidants. These small black and white seeds are especially beneficial for heart patients, individuals suffering from arthritis and those with Type 2 diabetes.

However, it is important to consume these seeds in the right manner. When consumed with milk, water or other liquids these seeds make you feel satiated and help in curbing food craving that in turn helps in maintaining weight. Rich in several micronutrients, Chia seeds also serve as a energy booster and offer numerous health benefits. As Dr. Mehmet Oz from the Oprah show puts it, “They just may be one of the healthiest things around.”

Let’s explore the detailed health benefits of these nutritious seeds:

  1. Lower the risk of heart disease

Chia seeds are considered good for your heart as they help in lowering the bad cholesterol. As per a study published in the British Journal of Nutrition, Chia seeds help in reducing triglycerides and LDL cholesterol levels and increasing HDL, the good cholesterol. These are thus good for your heart health. The study further revealed that alpha linolenic acid, better known as ALA, present in these seeds prevents high triglyceride levels thereby lowering central obesity.

  1. Reduce Inflammation

Chia seeds are one of the richest sources of omega-3 fatty acids. These are particularly rich in alpha linolenic acid. The presence of these fatty acids helps in reducing inflammation. It is especially good for people suffering from arthritis as high levels of Omega-3 fatty acids in these seeds helps in lubricating various joints and keeping them supple. Omega-3 fatty acids are also converted into prostaglandins that help in relieving pain. These are a good source of fiber too which again is known for reducing inflammation.

  1. Stabilize the blood sugar level

Studies reveal that Chia seeds play an important role in regulating your insulin levels. These seeds lower the rate at which carbohydrates are digested and absorbed in the body. The soluble fiber present in Chia seeds helps stabilize blood glucose level. As per a study conducted by Dr.Vladamir Vuksan from St. Michael’s Hospital in Toronto, the blood of diabetic patients who consumed Chia seeds regularly for three months was thinner and thus less prone to clotting. It also helped in controlling high blood pressure.

  1. Regulate Bowel Movement

These healthy seeds are rich in fiber that helps in regulating the bowel function efficiently. So next time you experience indigestion or poor bowel movement you know what to have. Merely two tablespoons of Chia seeds contain 10 grams of fiber which is one third of the daily recommended fiber intake.

  1. Control Aging

Antioxidants help in controlling aging and Chia seeds are rich in these. Consuming these regularly thus helps in keeping you healthy and controls aging.

      6. Reduce weight

The consumption of Chia seeds can help in reducing weight especially when these seeds are consumed with water or other liquid as the fiber present in these seeds absorbs water and expands inside the stomach making you feel full. This helps in controlling appetite. Chia is also rich in proteins that again help in reducing hunger.

However, though helpful in reducing weight, the consumption of Chia seeds alone may not have as much impact. Your total calorie intake during a day as well as your overall lifestyle determines your weight.

How to consume Chia seeds?

Chia seeds have a mild nutty flavour and are almost tasteless. You need not necessarily have to ground these seeds as these can be digested whole. Chia seeds can be enjoyed as toppings on different dishes such as cereals, vegetables, rice, puddings and baked deserts. You may even add these to smoothies, yogurt, shakes and soups, mix these with peanut butter or sprout them. However, it is best to have Chia seeds mixed in a glass of plain water, coconut water or cranberry juice.

Chia seeds have emerged as a super food over the last few years. Talking about these seeds, Dr. Andrew Thomas Weil said, “You will begin to see Chia being added to more and more commercial products, such as prepared baby foods, nutrition bars, and baked goods.”

Having talked of all the positives of Chia Seeds, it is important to understand if there is any downside to Chia?  Researcher Catherine Ulbricht, PharmD, cautions that if you have food allergies (especially to Sesame and Mustard seeds) or are on high BP medications or blood thinners you should ask your doctor before adding Chia to your diet.

We hope this article inspires you to incorporate chia seeds into your diet for better health. If you found this information valuable, share your thoughts in the comments below. For more health tips and personalised guidance, consider subscribing to GOQii’s Personalised Health Coaching here.

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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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Cashew Nuts & it’s benefits

cashew-nuts

Cashew nuts are a favourite among all. These nuts are easily available and versatile, fitting perfectly into various occasions. They can be carried in your pocket and enjoyed on the go, as their fat content keeps you full for a longer time and helps you avoid snacking on unhealthy refined foods.

Originally native to Brazil, cashew nuts were brought to India by Portuguese explorers and now are widely grown in the coastal areas.

Despite being a healthy food, cashews are often avoided because they are perceived as high in fats and thus deemed unsuitable for frequent consumption, especially by those with heart conditions. However, these concerns are based on myths. Cashew are safe and healthy to consume. They contain monounsaturated fatty acid, Oleic acid which helps  lower bad cholesterol (LDL) and increase good cholesterol (HDL).

Cashew nuts also contain several B-complex vitamins like Pyridoxine, Pantothenic Acid, Riboflavin & Niacin. These vitamins play a major role in the metabolism of Carbohydrates, Proteins & Fats. Each has specific health benefits: Pyridoxine helps protect the heart by inhibiting cholesterol deposits, Niacin combats Dermatitis (a skin infection), Pantothenic acid relieves stress and promotes good skin & hair, and Riboflavin prevents acne and supports healthy eyes.

Given the numerous benefits of cashew nuts, there’s no reason to avoid them. While they are high in calories, moderation and proper timing can allow you to reap their benefits, including a healthy heart, good skin, healthy eyes, and anti-stress properties.

Cashews are best enjoyed as a snack. Roast them and have about a fistful between meals, pre- or post-workout, during or after a trek or game.

If you found this article on the benefits of cashew nuts helpful and would like to share your thoughts or have more questions, please feel free to leave a comment below. For further insights and tips on maintaining a nutritious diet, checkout Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

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Pedaling Towards Better Health

cycling

Embracing the pedal, cycling emerges as an unmatched ally in our quest for fitness and environmental stewardship. Ideal for the daily grind, it’s the perfect choice for those fortunate to work within a few kilometers from home.

However, finding a cycle-friendly zone can be challenging in the city’s bustling streets. Yet, cycling is an unrivalled option for maintaining fitness while contributing to a greener environment. Even if the city’s pace doesn’t always accommodate cyclists, there’s always a way to weave a 30-minute ride into your daily routine. Be it the serenity of park circuits or the quieter stretches away from the thrum of traffic, these pockets of peace offer a perfect backdrop for a daily pedal. This World Bicycle Day, let’s pledge to carve out time for cycling, ensuring we stay fit and do our bit for the planet, one ride at a time, despite the urban hustle.

Remember these essential tips for a safe ride:

  • Wear appropriate clothing, such as a t-shirt and padded shorts, and invest in a well-fitted helmet, bike reflectors, headlights, gloves, sturdy shoes, and eye protection.
  • Always wear a helmet for safety.
  • Keep to the left side of the road to allow traffic to pass.
  • Stick to well-lit paved roads, and if available, use bike paths, otherwise opt for service roads or park circuits where cycling is allowed
  • Make yourself visible with reflective clothing and use front and back lights on your bike
  • Signal your turns using arm and hand gestures
  • Keep your bike in good condition

Health Benefits of Pedaling:

Understanding the right way to sit on a bicycle is crucial before exploring its myriad health advantages. The right posture isn’t just about pedaling efficiently; it’s about keeping your body free from injury and discomfort.

Thanks to the bicycle’s design, which supports your sitting bones – the ischial tuberosities in your pelvis – cycling offers a joint-friendly exercise alternative. Unlike walking, which puts a burden on your legs, cycling spares your joints and is especially beneficial for those dealing with joint pain or the natural stiffness that comes with ageing.

Making cycling a regular part of your routine can help in warding off chronic conditions like heart disease, diabetes, and stroke. It’s a mood enhancer and an effective way to manage weight. Aim for an hour of cycling each day to not only reduce stress but also to build muscle strength and flexibility. Plus, cycling bolsters your immune system and releases endorphins – those feel-good hormones that keep you feeling youthful and vibrant. And as a bonus, it significantly boosts your stamina.

We hope this article inspires you to embrace cycling and experience its numerous health benefits. How do you incorporate cycling into your daily routine? Share your experiences in the comments below!

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