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April 17, 2025 By Uzma Salam Leave a Comment

Role of Plant-Based Diets for Chronic Kidney Disease

Chronic Kidney Disease (CKD) affects millions globally and is one of the leading contributors to long-term health complications and premature deaths. CKD is marked by a gradual loss of kidney function, and in advanced stages, it can result in the build-up of fluids, toxins, and electrolytes—putting immense strain on the body.

While medication and medical monitoring are essential, diet plays a pivotal role in preventing and managing the progression of CKD. Emerging research points to the power of a plant-based diet, especially plant-based proteins, in helping slow down kidney damage and supporting overall well-being. Here’s how making some intentional dietary shifts can positively impact kidney health.

What Counts as Plant-Based Protein?

When most people think of protein, their minds go straight to animal sources like meat, fish, or eggs. But there’s a wide variety of plant-based foods rich in protein that offer just as much (if not more) benefit—without the downsides of saturated fat and cholesterol.

Common Plant-Based Protein Sources:

  • Lentils, chickpeas, green peas
  • Quinoa, oats, barley, rice with beans
  • Almonds, walnuts, peanuts
  • Chia seeds, pumpkin seeds
  • Potatoes

These foods are not only nutrient-dense but are also packed with fibre, antioxidants, vitamins and minerals.

Why Consider Plant-Based Proteins for CKD?

Proteins are essential for everything from muscle repair and hormone production to immune function. However, the source of your protein matters a great deal, especially for those with kidney conditions.

Animal proteins—particularly processed meats and red meats—are associated with:

  • Increased inflammation
  • Higher acid load
  • Elevated risk of heart disease and CKD progression

Plant-based proteins, on the other hand:

  • Are low in saturated fat
  • Contain natural antioxidants
  • Provide fibre, which supports gut health and blood sugar regulation
  • May improve blood pressure and cholesterol levels

Contribute to lowering the risk of diabetes—a major contributor to CKD

Pros and Cons of a Plant-Based Diet for CKD

Pros:

  • Reduces inflammation and acid load on kidneys
  • Helps manage blood pressure, blood sugar, and cholesterol
  • Supports gut health and overall digestive function
  • Associated with lower risk of CKD-related mortality
  • High in beneficial nutrients like magnesium, calcium, and vitamin C

Cons:

  • Many plant proteins are incomplete (they may lack one or more essential amino acids)
  • Risk of Vitamin B12 deficiency, which can lead to anaemia or neurological issues
  • Lower absorption rates than animal proteins—so quantity and variety matter
  • Some individuals may need supplementation or careful meal planning to meet protein needs

Kidneys work silently in the background—filtering blood, regulating blood pressure, and supporting vital body functions. With CKD, even small lifestyle shifts like embracing more plant-based proteins can delay progression, reduce complications, and improve quality of life.

If you’re exploring plant-based eating:

  • Diversify your sources (e.g., combine legumes with whole grains to get complete proteins)
  • Be mindful of any deficiencies, especially B12
  • Monitor portion sizes and nutrients—not all plant-based options are equally kidney-friendly

You don’t have to go fully vegan—but a gradual move towards plant-forward meals can make a real difference.

#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.

February 18, 2024 By Ranveer Allahbadia 2 Comments

How Vegetarians can put on Muscles?

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PS : By bodybuilding, I don’t mean bodybuilder bodybuilding. Bodybuilding is simply putting on lean muscle and becoming a STRONGER individual. So ladies, this topic applies to you as well.

India has a population of over 500 million vegetarians. And, even though the other 800 million of us maybe enjoying our chicken once in a while, our diets are PRIMARILY vegetarian. We are possibly THE MOST vegetarian country in the world.

But, when you combine the worlds of muscle building and pure vegetarian food, the muscle-building game definitely becomes a little more difficult, but NOT impossible. If you’re smart about it there’s a way of building muscle without harming animals!

GROUND RULES THAT A VEGETARIAN BODYBUILDER MUST KNOW:-

1)You CAN BUILD MUSCLE with a pure vegetarian diet. Animal welfare for the win! Too many non-vegetarians in India keep dissing their vegetarian friends, WITHOUT being informed about the scientific aspects of dieting.

2)YOU NEED PROTEIN in your food to build muscle. And, standard Indian food is unfortunately very low in protein. Standard Indian meals (Roti, rice, subzi, dal) contain VERY little protein. Dal/Sprouts alone, WILL NOT help you put on muscle.

3)I don’t see GREAT vegetarian lifters or bodybuilders in this country, primarily due to either a lack of knowledge or wrong knowledge. So get educated about it first. It IS very possible. Get smarter to get STRONGER.

These are the introductory points. Let’s get straight to VEGETARIAN STRENGTH SCIENCE.

1st thing you need to understand is BODYBUILDING & STRENGTH BUILDING are primarily 2 dietary factors – Calories & Protein.

1st-your calories:Calorie levels vary depending on your height, weight, age and activity level. There’s no fixed number. If you want to get a rough estimate of how much you need, you can google a calorie calculator. If you don’t want to use too much math, you can go by a  rough estimate. Look at how your daily diet affects your weight. Keep a track of your numbers on the weighing scale & see how your weight responds to your diet.

MAINTENANCE CALORIE LEVEL:If on a particular day, you go above your MAINTENANCE calorie level, you’ll put on weight that day. If you stay below it, you will lose weight.

If your goal is to build LEAN muscle, your job is to stay JUST above your maintenance calorie level. This is the case for all vegetarians, UNLESS you’re overweight. If you’re overweight, your job is to stay just below your maintenance calories for most of the time. But at the same time, you NEED to hit your PROTEIN goal. More on protein later. 

How should you fill up these calories?

CONSUME a LOT of food.

Now this doesn’t mean that you go to your local general store and buy all the lays, maggi and coke. They’re high calorie but you need to fill your daily calories with CLEAN food.

As far as possible try filling this with protein rich vegetarian food. Don’t consume too much fat, but consume protein and good amounts of clean, complex carbohydrate (eg. Oats, sweet potato, wheat, brown rice).

The PROTEIN game

2nd Get educated about COUNTING YOUR PROTEIN. In order to build even the slightest form of muscle, the rough estimate that gymmers take is around 0.4 into your body weight in pounds.

So if you weigh 50 kg (110lbs), you need have AT LEAST 0.6×110 = 66g of protein

But, if you want GREAT results, you should be going for around at LEAST a gram of protein per pound of bodyweight. A 110lbs person should have 110g of protein. 

SMART FOOD SELECTION

One of the REAL downsides to being a vegetarian is that MOST vegetarian protein sources are considered “incomplete protein”.

Any protein derived from animals – Chicken, eggs, fish is a COMPLETE protein. When you break down a molecule of COMPLETE protein, it is made up of ALL the essential amino acids. Without getting too deep into the science of it – In order to build muscle optimally, you need to consume all 9 essential amino acids through your protein consumption.

Animal protein – Has all the essential amino acids: It’s a complete source of protein. Optimal for building muscle.

Plant protein – Does NOT have all the essential amino acids. It’s an incomplete source of protein. Different plant sources will give you different amino acid profiles.

To counter this, you need to VARY your protein sources. So have dals, beans, pulses, mushrooms, leafy veggies, tofu and nuts!

Also, your best friends as a vegetarian strength junkie are :-

1)Unprocessed Soya – THE ONLY Complete plant derived protein

2)Paneer – India’s biggest gift to the world of fitness.

DAIRY IS YOUR FRIEND

Amp up your intake of paneer cheese, milk, curd! The only issue is – with dairy, you’re also taking in a lot of fat, so you need to keep a tab on how your dairy intake is affecting your calorie intake. Having skimmed milk dairy products is a great way to counter this problem.

JUST KEEP AT IT

As much as I want to promote vegetarian bodybuilding, the truth of the matter is that in most cases, putting on muscle as a vegetarian is a slower process than it is for your meat fuelled counterparts. But in my experience, the harder you work for something, the sweeter the result is. In this article, I’ve only touched upon the basics you need to know as a vegetarian strength enthusiast.

Your job is to educate yourself further and keep at it with your exercise regime. Things will only work if YOU DO!

We trust this guide to vegetarian bodybuilding has fuelled your enthusiasm. How do you incorporate plant-based protein into your diet? Share your insights in the comments! For a deeper dive into nutrition explore more on Healthy Reads or reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

November 1, 2023 By KriShna KuMar Leave a Comment

Vegging Out: My Unexpected Journey to Veganism

Hello there, my fellow food enthusiasts! Today, I’m going to share with you a story that’s part comedy, part personal revelation, and all about my adventure into the world of veganism. But first, let’s kick things off with a good old vegan joke, shall we?

The Vegan Spotter’s Dilemma:

They say you can always spot a vegan in a group. How, you ask? Simple – you don’t need to; they’ll happily introduce themselves!

Now, let’s dive into my journey from being an Eggetarian to a full-fledged Vegan.

Egg-citing Beginnings:

For most of my life, I thought there were only three dietary choices: Vegetarian (Plant + Dairy), Non-Veg (Anything goes), and Eggetarian (Veg + Eggs). The concept of veganism was as foreign to me as quantum physics! It was like trying to understand a secret code from another dimension.

Back in those days, I was an Eggetarian through and through. I adored my eggs and dairy products, especially curd. The thought of living without them seemed as impossible as sneezing with your eyes open.

Veganism: A Father-Daughter Duo:

About a decade ago, my introduction to the “V” word happened when the parent of a young management trainee visited our office. It was a routine question – what should we serve him? But, lo and behold, he was a vegan, and I was about to enter a world of culinary customization. When I tried to ask him about his vegan journey, his daughter quickly shut him down with a, “Appa, let it be!”

Enter the Era with GOQii:

Fast forward a couple of years, and I embarked on a new journey with GOQii. Surrounded by health aficionados who knew more about the human body than I knew about my own name, I felt compelled to dive into the science of food, nutrition, and how our bodies process it all. As the Chief Customer Officer, my role was to assist customers and lead by example. So, I started experimenting on myself and, in 2019, took a closer look at veganism.

Lockdown: A Blessing in Vegan Disguise:

The lockdown wasn’t all bad; it was a blessing in disguise for my vegan experiment. In just a few weeks, I began to notice some remarkable changes. My persistent bloating was gone, mornings felt less lethargic, and my weight balanced itself. But most importantly, I had an abundance of energy. It dawned on me that I might have been lactose intolerant all those years, yet I pushed through with my dairy-filled diet.

The Great Vegan Revelation:

As I returned to work post-lockdown, my colleagues couldn’t help but notice the change in my overall appearance. When asked, I proudly announced my transition from an Eggetarian to a full-fledged Vegan. But, folks, that was just the beginning.

Q&A Extravaganza:

My new journey was marked by a barrage of questions and a dash of ridicule:

  • Do vegans get enough protein?
  • How do vegans get enough vitamins and nutrients?
  • Aren’t humans designed to eat meat?
  • Aren’t vegan foods lacking in flavor?
  • What’s wrong with dairy and eggs?
  • If everyone went vegan, wouldn’t the world be overrun with animals?
  • Your nutrition will be imbalanced!
  • Vegan brains grow poorly!
  • Can being vegan impact your hormone levels?

Tribes and Adventures:

I couldn’t help but wonder why people reacted this way. Then it hit me like a ton of tofu: humans are social beings, and we love & live in our tribes. These tribes share a lot in common, and one of the biggest connections is our food. Think of Asterix and Obelix comics; they celebrated victories with grand feasts. Also, being banished from your tribe was the worst punishment, and I willingly chose to venture out and carve my own path.

Embrace Your Own Journey:

So, my friends, the moral of the story is this: we all live just one life, and we can make it richer with new experiences. Sometimes, those experiences include surprising dietary choices. While I’m not here to delve into the ethical or environmental aspects of going Vegan (which you all know and if not google), I encourage you to keep trying new experiments. Who knows, you might just discover your own incredible journey.

Remember, you can “Go Vegan for 2 weeks” and, just like me, notice a change from within. Who said change can’t be delicious and fun? Cheers to a veg-tastic journey! 🥦🌱😄

#BeTheForce

December 31, 2018 By Navnee Garg Leave a Comment

HEALTHY FOOD TRENDS OF 2018

Healthy Food Trends 2018

Let me begin by wishing you Compliments of the Season!

The health food scenario evolves every year, with some trends becoming part of our daily diet, whilst others just being passing fads. Whether your goal was to lower risk of ailments, boost your overall wellbeing, or make mindful eating a priority, you would have undoubtedly run into some of 2018’s principal healthy food trends. So here’s a quick recap of what we relished while sailing through the food culture this year.

1. Plant-Based Diet:

plant based diet

Plant-based diet became increasingly popular, with an increase in the number of people turning Vegan, due to various reasons including health, ethics and the environment. In fact, a lot of meat eater turned towards a “Flexitarian diet” eating meat or fish occasionally, while primarily focusing on a Vegetarian diet.

2. Meat- Free Zone: Getting inspired by Vegans, Manufacturers started to offer meat-free options to those limiting meat products, or vegan lifestyle. Though one cannot match up to the protein intake of Meats, they almost gave their best to resemble the chewy consistency, flavours, and a convenient on-the-go snack option.

 

3. Healthy Fats:

healthy fats

Heart-healthy fats like olives, walnuts and avocados were immensely popular last year and continued to have the same place in everybody’s kitchen this year too. These healthy fats increase the chances to attain weight loss goals and let you stay fuller for longer. Keeping in mind, the health benefits of healthy fats and consciousness among people, it was one of the key trends of the year.

4. Medicinal Foods: In recent years, probiotics have been able to make a strong impression in the health world. Things such as Sauerkraut, and Kimchi, together with other picked vegetables became even more popular as more and more people wanted to rejuvenate their body from the very root of the system- The Stomach.

5. Superfood Powers:

super food powers

Superfoods have in hitting everyone’s kitchen this year as it healthy and super easy option to be added to any dish. Flaxseeds, chia seeds, matcha powder was seen added in healthy shakes and salads.

6. Floral Teas:

floral teas

The year 2018 is full proof to state that Flowers is not only for Valentine’s Day, but it also has some immersing health benefits too. Whether Lavender lattes or Hibiscus Teas, floral notes bloomed the evenings for many of us.

7. Golden Milk: If the year 2018 was a colour, it would surely be Golden….or at least if it is the colour of the milk. Also known as Turmeric Tea or Golden Milk has been traced back to the ancient Ayurvedic Times to treat many ailments, and often a combo of turmeric, pepper, coconut oil or milk.

The year 2018 has been great for India’s food culture where we not only saw varieties but most importantly, the awareness among all of Us for our Health. We now see everyone getting conscious about health by opting healthy options and joining some form of Fitness Club. But, if you still missed on adding any of these to your diet, then Get Ready…. New Year is coming soon… Time to take Resolutions and Achieve your Goals…..By then..…Stay Updated to know

“THE UPCOMING FOOD TRENDS OF 2019”

 

 

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