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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.

#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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Top 5 Superfoods You Need to Start Eating Today!

top superfoods

If you check from a nutritional perspective, there is no such thing as superfoods. While this was a term used for marketing purposes to influence food trends, there is no denying the positive effects that some of these foods have on the body. The term “superfoods” is used to describe a food that is rich in a particular nutrient or other bioactive substances. Superfoods are steadily joining the wagon in India due to their numerous health benefits.

Here are 5 foods that may be worthy of the esteemed superfood title.

1. Indian Gooseberry (Amla)

It has a sour, astringent taste and sweet aftertaste. It is one of the richest sources of vitamin C (approx. 600-700mg per fruit). Along with antioxidants and immunity-boosting properties, it also has anti-ageing, anti-cancer, anti-diabetes properties and it also reduces menstrual discomfort. It is rich in pectin, a dietary fibre that regulates bowel movement and also treats scurvy. Amla powder is used in many hair tonics as it enriches hair growth, maintains hair colour, and improves lustre. It is also available in various other forms such as powder, juice, oil, tablet and spice. Click here to know more about the Indian Gooseberry!

2. Fenugreek Seeds

As demonstrated in various studies Fenugreek is rich in fibre and protein. Due to its valuable bioactive components, it has an anti-diabetic effect, it is loaded with antioxidants, and it is anti-carcinogenic, hypo-glycemic and has a cholesterol-lowering effect as well. It reduces weight and obesity, treats constipation and also acts as a Galactagogue i.e. it improves milk production in breastfeeding mothers. Fenugreek should be included in our daily diet. It can be used while cooking curries, vegetables, dals, and parathas, etc.

3. Garlic

The health benefits of garlic are numerous. These include anti-cancer, antibiotic, anti-hypertensive and cholesterol-lowering properties. It is also anti-diabetic, antioxidant, antimicrobial, immunomodulatory, anti-asthmatic. Garlic needs to be peeled, chopped or crushed and then consumed to activate its main component. It is also a source of prebiotics. Studies indicate that eating 2 cloves of garlic lowers cardiovascular disease risk. To know more about the benefits of Garlic, click here!

4. Green Banana Flour

It is made by drying unripe green bananas and grinding them into a fine powder. It has a mild nutty taste and has resistant starch which is undigested, thus beneficial for colon health and also aids digestion. It is gluten-free and can be substituted for wheat flour. It is ideal for weight watchers as it keeps the tummy full for a longer time. This prevents binge eating. As green banana is low in sugars, it is also diabetic friendly. It contains numerous vitamins and minerals.

5. Moringa / Drumstick

A highly overpriced superfood in the west, it grows abundantly in India. It is used mostly in sambhars, curries and cooked vegetables, both in rural and urban areas. WHO (World Health Organization) promotes this as an alternative food source to treat malnutrition. Moringa leaves are rich in minerals such as calcium, potassium, zinc, magnesium, iron and copper. Thus, it helps in treating anemia and boosts immunity. A single serving of Moringa contains about 3x the iron of spinach. Iron is essential to enriching the blood, energy and oxygen in our muscles and organs. It also works as a Galactagogue i.e. helps in inducing milk. It is highly recommended for pregnant women. 1 tsp of Moringa powder added to water or the leaves cooked into a vegetable or the drumsticks inner pulp consumed, can begin the process of adding health and nutrition to your life and everyone around.

These easily available superfoods can add to your health and well-being! Do consult your doctor before trying any of these foods to avoid allergic reactions, especially if pregnant.

We hope this article helps you! Leave your thoughts in the comments below! For more informative articles such as this, check out Healthy Reads or you can get this information directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

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Are There Any Winter Superfoods?

winter superfoods“Superfoods” are foods that have a substantial amount of nutrients and very few calories. They contain a high volume of minerals, vitamins, and antioxidants. But, do winter superfoods really exist? 

Do Winter Superfoods Really Exist? 

Some winter foods do have a powerful impact but it’s your overall diet that really matters. Enriching your diet with nutrient-rich foods may help deal with issues such as joint problems, weight gain, constipation, dry skin and hair fall in winter and let you enjoy good immunity, good skin and overall good health. Let’s look at a few foods which may be considered as Winter Superfoods. 

  • Pearl Millet /Bajra: is a versatile food rich in fibre, magnesium, potassium and vitamin B. It promotes heart health, controls BP, muscle gain and helps you get dense, frizz-free hair with great volume. The high iron content plays a vital role in curing anaemia and can help to strengthen your bones as well. It is a heating grain, so it should be had in winters only. You can use Bajra to make malt, bhakri, ladoo, khichdi, cookies, uttapam, idli and dosa. 
  • Green Vegetables: Add green leafy vegetables to your meals to fight infections and boost immunity. These are excellent sources of fibre, folate and carotenoids, antioxidants, vitamins C and K and the minerals iron and calcium. Include palak, methi, sarson, pudina, moringa and green lasun to your diet. Green lasun boosts immunity and alleviates the burning sensation in hands and feet due to its anti-inflammatory properties. You can add them in rotis, dals, juices, soups and chutneys. 
  • Root Vegetables: Include all kinds of root vegetables in your diet, especially during the winter season. Sweet potatoes, broccoli, brussels sprouts, turnip and its leaves have antioxidant properties, vitamin C, are rich in beta carotene, fibre, vitamin A, and potassium. Regular consumption can help in curing constipation, improving immunity and reducing inflammation. Beets are also sources of anthocyanins, that have been linked to lower instances of heart disease, and nitrate – which improves the dilation of blood vessels. You can make soups, tikkis, sabzis or simply roast them. 
  • Seasonal Fruits: Citrus fruits are bursting with Vitamin C, fibre and antioxidants, making them ideal during winter. Citrus fruits like oranges, grapefruits, pomegranates, kiwi, guava, amla and lemons are also high in minerals and phytochemicals that help protect the body from infections and pathogens. They help in enhancing your immunity, reducing hair fall, improving skin and digestive health. Eat a fruit in the morning and the evening as a snack. If you find Amla too sour, consume it with a dash of salt and black pepper or in the form of instant powders.
  • Ghee: is an invaluable source of vitamins, minerals and healthy fats. It helps with joint lubrication, skin hydration and keeps the digestive system functioning well. It can help you boost immunity and prevent yourself from falling sick. Cook your meals in ghee or top your dal, rice, roti, etc. with it. 
  • Til/Sesame Seeds: are a good source of calcium, essential fatty acids, vitamin E and are good for bones, skin and hair. It helps you maintain body temperature and keeps you warm and energetic during winter. Add sesame seeds to your roti, chikki, gajak, ladoo and chutney.
  • Nuts: Peanuts have more protein than any nut (7g per serving), containing more than 30 essential vitamins and minerals, and are a good source of polyphenols, fibre and good fats. Daily intake of almonds and walnuts lower bad cholesterol, control blood sugar levels and reduce inflammation. They are packed with antioxidants, vitamin E and magnesium. They’re also rich in omega 3 and have anti-inflammatory properties. We can have soaked nuts, add them in ladoos, chikkis, granola bars or simply have them as snacks. 
  • Turmeric: is known as a therapeutic superfood due to its anti-bacterial, anti-fungal and anti-inflammatory properties.Turmeric can help reduce inflammation and fight infections. Make the famous “Haldi Doodh” or a pickle with fresh turmeric.
  • Honey: is another energetic superfood to look upon for winters. You can use it as a substitute for sugar. Mix honey with your tea and sip it every morning to fight cold, sore throat and other infections.
  • Gond: keeps the body warm, protects against the cold, treats cardiovascular, chronic kidney diseases, lubricates the joints and strengthens the bones. It also helps one manage menstrual problems and combat gas issues. You can turn gond into ladoo or panjiri mixture i.e. a mix of gond, wheat flour, jaggery, ghee, nuts and cardamom.
  • Garlic: is a tasty herb that has high amounts of calcium, potassium as well as certain sulphuric compounds that are good for getting rid of infections. You can make chutneys, add it to soups and dals. You can also have crushed garlic with honey in the morning.

We hope these “Winter Superfoods” help you make a positive and healthy lifestyle change. For more on winter and nutrition, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching.

#BeTheForce 

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