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9 Hidden Benefits of Coffee You May Not Know

hidden benefits of coffeeWhat makes your morning better? Is it the bright morning sun, ushering in a new day with its warm rays? Or the melodious chirping of birds? Is it the fresh aromas of flowers or morning dew? If you thought of a freshly brewed cup of coffee, a newspaper and sitting under a blue sky, then we have a lot in common!

Yes, I orchestrate my mornings with Coffee! If coffee is considered bad and me being a nutritionist, you might wonder why I am starting my day with it? Well, today I am writing to make you believe that, “A bad day with coffee is better than a good day without it!”

Surprisingly, coffee has some amazing hidden benefits which we don’t often address. Apart from the warmth, the energy boost, and freshness, there are a lot more benefits that coffee beans offer.

Let’s Brew the Hidden Benefits of Coffee 

  1. Keeps the Body Cells Healthy: Sipping coffee every morning is like flooding our body with antioxidants that help eliminate free radicals. Not every antioxidant has this power. Only Coffee antioxidants are blessed with the ability to fight and delay the death of cells, so keep sipping!
  2. Digestion of Carbs Gets Easier: Coffee and carbohydrates work really well together. A few chemicals in coffee beans help the body turn those wonderful bread nutrients into energy. Antioxidants such as chlorogenic acid, quinic acid found in coffee help the body process and utilize carbs effectively. Isn’t that wonderful! Now we know why coffee and sandwiches makes the best pair! It’s all scientific.
  3. Sip to Kick Stress & Depression Away: Caffeine impacts neurotransmitters in the brain, including the “feel good” hormones serotonin and dopamine. The mental boost we get after the first sip of coffee isn’t all due to caffeine.
  4. Aids Hair Growth: Growth-promoting effects of caffeine on human hair follicles encourage hair growth in both men and women. Caffeine helps to block the effects of DHT, the chemical hormone responsible for hair loss.
  5. Improves Performance on Tracks: Sipping coffee as a pre-workout allows muscles to better convert fat to fuel, making you more energized. Try this amazing bulletproof coffee recipe, made popular by our Founder and CEO Vishal Gondal! Trust me, it does wonders!
  6. Coffee-licious Daily Scrub: What else to ask for? Coffee does wonders as an exfoliant! Mix fresh or ground coffee beans with olive oil or coconut oil, and scrub to get clean, softer skin.
  7. Good for the Liver: A cup of coffee a day, keeps cirrhosis away. Yes! That is true! Researchers say that coffee protects the liver and reduces the chances for cirrhosis by 80%.
  8. Green Coffee is a Multitasker: Green coffee is unroasted coffee beans that grow on the coffee plant, called Coffea Arabica. It is rich in antioxidant, increases metabolic rate by 3% to 11%, encouraging weight loss. It is also a natural detox, controls unnecessary food cravings and stops us from overeating.
  9. White Coffee is NEW in Town: White Coffee comes from the same hard green coffee beans as regular coffee. Not to be confused with the creamy coffee we get in coffee shops, this one is different.  The main differences between the two are in the roasting process, roasting time, and the resulting flavor. White Coffee has up to 50% more caffeine, but is less acidic making it easy on the stomach and retaining more antioxidants.

Do these awesome hidden benefits of coffee make you feel like brewing a cup? Just remember that having anything in excess is bad for your health. Drinking too much coffee may do more harm than good. So, limit your coffee intake to only 2 cups a day and avoid sipping on coffee after 7 PM, or it may end up hampering your sleep.

We wish you all a Happy International Coffee Day! How do you enjoy your coffee? Tell us in the comments below.

To know more hidden benefits like this, speak to your GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce  

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Top 10 Foods For Diabetics

Foods For DiabeticsYour food choices matter a lot when you’re facing Diabetes. While it is difficult to find foods which prevent diabetes complications like heart disease, kidney disease, spiking blood sugar levels, etc. there are some foods for diabetics which can help reduce carbohydrate intake, which in turn keeps blood sugar in check. Let’s take a look at these foods for diabetes. 

Top 10 Foods For Diabetics 

  1. Cinnamon: This fragrant golden spice helps in controlling sugar, cholesterol and triglyceride levels in Type 2 Diabetes. It adds flavour to food, can be sprinkled on tea, coffee, oatmeal and smoothies, etc. Studies have shown just ¼ teaspoon of cinnamon daily can improve fasting blood sugar and improve insulin sensitivity.
  2. Extra Virgin Olive Oil: Extra-virgin olive oil contains antioxidants called polyphenols which are extremely beneficial for heart health. Olive oil is the best option for  MUFA source when it comes to managing diabetes. Several studies have shown that MUFA helps to keep blood sugar in check by lowering insulin resistance and it keeps you full, minimizes blood sugar spikes, and helps in good absorption of nutrients. Daily healthy intake for a Diabetic person can be 1-2 tsp (5ml-10 ml) to manage sugar levels.
  3. Nuts: are the best snacking foods for diabetics as they are delicious and nutritious. Nuts like walnuts, almonds, cashews, pistachios are a boon for diabetics as they are low in carbohydrates and high in protein and fat, which makes them good for stabilizing blood sugar. Due to high in protein and low in digestible carbs they help to reduce blood sugar and LDL levels. A Diabetic person can have a small handful of approx. 20-30 gm daily. But be sure to avoid salted varieties of nuts.
  4. Beans: are complex carbs loaded with fiber and rich in protein which gives a feeling of satiety. Beans are not expensive at all, easily available and they are incredibly versatile. Having beans in the diet regularly can control blood sugar and lower blood pressure. You can add beans in your salads, soups, veggies and sandwiches or use soaked/boiled beans in various recipes. Include one bowl daily which is approximately  25-30 gm of beans to regulate blood sugar levels.
  5. Quinoa: is considered as a complete protein because it contains all nine essential amino acids needed to build muscle and it is rich in minerals such as iron and magnesium. This protein-rich whole grain is a great substitute for white rice. It is rich in fiber and gets digested slowly, which keeps the stomach full and prevents blood sugar spikes. It is a healthy option for breakfast, snacks and effective in weight loss too. Daily  20-30 gm of Quinoa can be taken in different ways like salad, or mixed with vegetables, etc.
  6. Fenugreek Seeds: are very effective in treating people with diabetes. It is rich in soluble fiber which lowers the sugar levels by slowing down the digestion and absorption of carbohydrates. Studies have shown a daily dose of 10 gm of fenugreek seeds soaked in water helps to control Type 2 Diabetes.
  7. Oatmeal: is one of the best foods for diabetics as they can fit into any healthy meal plan. They are high in fiber and low in glycemic index. It does the miraculous job in regulating blood sugar levels and increases energy levels. Steel-cut oats approx. 20 gm-30 gm daily with low-fat milk or vegetables are best for Type 2 Diabetes because they are least processed.
  8. Garlic: is a herb which reduces inflammation, blood sugar, LDL Cholesterol in people who have Type 2 Diabetes. It also reduces blood pressure and boosts immunity. 1-2 cloves of Garlic can be crushed and taken raw with water early morning or can be used while cooking.
  9. Turmeric is a very powerful spice with numerous health benefits. It helps to lower inflammation, reduce blood sugar and boost immunity. It has curcumin which benefits kidney and heart health in diabetics. It is an important ingredient in Indian cuisines, around ½ to ¼ tsp can be added in water or milk to reduce inflammation, boost immunity and regulate blood sugar levels.
  10. Chia seeds: are the powerhouse of nutrients and are one of the wonderful foods for Diabetics. They are high in fiber which lowers blood sugar in diabetics and helps maintain healthy weight. It also decreases blood pressure and inflammation in the body. Take 10gm of soaked chia seeds daily, can be also added in a smoothie, shake, curd etc.

We hope these 10 foods for diabetics helps you make a wonderful and positive shift to a healthier life but before you try them out, do consult with your doctor, nutritionist or dietitian. 

For more help to manage diabetes, and 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 and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

#BeTheForce 

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Healthy Eating: Quinoa Kheer Recipe

quinoa kheer

As we celebrate the joy of Ganesh Chaturthi, the allure of kheer remains timeless. This beloved sweet dish is a festival essential. Today, we’re bringing a nutritious twist to your Ganesh Chaturthi celebrations by infusing them with the flavors of health. Let’s discover the delightful and nutritious Quinoa Kheer recipe together!

What You Will Need 

  • Quinoa – ½ cup 
  • Milk – 1 ½ cup
  • Ghee – 1 tsp 
  • Cashews – 4 chopped 
  • Almonds – 4 chopped 
  • Walnuts – 4 chopped 
  • Pistachios – 4 chopped 
  • Jaggery – ½ cup 
  • Saffron Strands – 5-6 

How To Prepare

  1. Rinse and wash the Quinoa thoroughly and cook it in a pan at low to medium heat for 15-18 minutes. Once done, use a fork to mix it up and transfer it to a plate to avoid over cooking.
  2. Heat a pan, add ghee and roast all the chopped nuts for 3-5 minutes until they slightly change the color.
  3. Time to pour the milk. Keep the flame on medium and add the jaggery. Give it a nice mix and wait till the jaggery melts. It will take around 10 minutes.
  4. Now, add the cooked Quinoa and mix it well and allow the kheer to simmer for 5 more minutes.
  5. Soak the strands of saffron in some milk and then add it to the kheer. Give it a gentle mix and you will have the desired color of the kheer.
  6. Your delicious Quinoa Kheer is ready! Serve hot. 

Note: You can use oats instead of quinoa. Just replace the quinoa with oats and follow the same method.

Highlights of the Quinoa Kheer Recipe

  • With the goodness of healthy fats and protein, this sweet will be most loved by all! 
  • It provides more satiety in less quantity  
  • Ideal for celebrating a healthy Ganesh Chaturthi, guilt-free! 

We hope you enjoy this Quinoa Kheer recipe and share the joy of guilt-free sweetness with your friends and family. Do let us know your thoughts in the comments below. For more Healthy Recipes, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

Wish you all a Happy Ganesh Chaturthi! 

#BeTheForce 

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What’s Good For Health: Packaged Cereals or a Traditional Indian Breakfast?

traditional indian breakfastThe global food industry has made preparing meals a breeze. No longer do families need to stress about time-consuming, skillful cooking and the intricate assembling of cereals, pulses, veggies, spices, and herbs to put on a wholesome meal on the table. The array of packaged breakfast cereals available in supermarkets has spoiled us for choice in terms of variety and taste. There’s one for each day of the week and plenty to choose from for special occasions when friends stay over too! Gone are the days when you had to slog it out in your kitchen – chopping, slicing, dicing, soaking, grinding, mixing, fermenting, steaming, and plating – not only to satiate hungry tummies but also to earn compliments on your culinary skills! Oats, muesli, wheat flakes, corn flakes, oatmeal, Weetabix, rice krispies, and the like have replaced uttapams, poha, upma, sabudana khichdi, theplas, appams, chillas, paniyarams, dalia, teezan, and other wholesome delights in Indian homes. 

Why Shouldn’t You Opt For Packaged Cereals? 

While “time is of essence” is the mantra that dual-income families often use to justify their breakfast choice, long-term health is an unconscious sacrifice they may be making. Here’s why breakfast cereals may not deliver all that the package label promises:

  1.  Refined Grains: Refining is an industrial polishing process that cereals undergo to extend their shelf life. It strips away the nutrient-rich bran and germ portions of the cereal, leaving you with a grain that’s missing essential B-vitamins, fibre, magnesium, and vitamin E. 
  2. Sugar overload: The addictive taste of breakfast cereals often comes from added sugar. A quick glance at the ingredient list will show that sugar is frequently the second or third ingredient. Starting your day with a sugar-laden breakfast can cause your energy levels to crash within an hour, leading to early snacking, overeating, and potential weight issues.
  3. Misleading labels: Terms like “low-fat,” “multigrain,” “added bran,” “fortified with vitamins,” and “whole wheat” can be misleading. Each of these terms may hide the fact that the cereal has been stripped of nutrition and then minimally replenished. For example, a “low-fat” option may actually be a “high-carbohydrate” disaster, and “multigrain” may be just a blend of refined grains.

Nutritionists and researchers emphasize the benefits of breakfast, including weight management, improved concentration at school and work, better academic performance, healthier food choices throughout the day, and superior nutritional status.

These outcomes are enhanced when you follow established nutritional guidelines of complex carbohydrate-protein-fat combination meals to start your day. However, commercial breakfast cereals often lack dietary fiber – a complex carbohydrate that keeps you full longer, reduces cholesterol absorption, and prevents spikes in blood glucose levels. The preservatives, colors, flavors, and additives in these packaged boxes bring their own set of concerns.

Why Should You Opt for a Traditional Indian Breakfast? 

A traditional Indian breakfast, on the other hand, offers good-quality complete protein through cereal-pulse combination items (dosas, idlis), fiber (carrots and beans added to upma), healthy monounsaturated fats (groundnuts in poha and sabudana khichdi), iron and calcium (ragi in teezan), and probiotics (dhokla, idlis, and lassi/curd with parathas). The spices used in these dishes are increasingly recognized for their health benefits and contribute antioxidant and anti-inflammatory properties.

Tempted nutritionally? So, what’s stopping you from exploring the myriad ways to tickle your family’s taste buds by whipping out your grandma’s recipe and, in the process, living as robustly as she did? While time constraints may make you hesitant to switch to a healthier Indian breakfast menu, don’t be disheartened—planning is all it takes to sneak in a nutritious meal at the start of your day! Make a menu plan for the next day or the week ahead, and you’ll be on your way to a healthier you in no time! It’s worth the effort. Desi is the way to go… Breakfast like a king!

We hope this article helps you switch to a healthy traditional Indian breakfast! If you enjoyed reading this article, let us know in the comments below. For more on nutrition, check out Healthy Reads.

To get these nutritional tips or recipes directly from your GOQii Coach, subscribe for Personalised Health Coaching here.

Eat healthy and #BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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