Naveen Jain

Naveen Jain
23 March 2021

This article is authored by Naveen Jain. She is a practising nutritionist and a weight loss expert. He advises people on what to eat in order to lead a healthy lifestyle or to achieve a specific health-related goal.

This is your heading text.

Health Benefits Of Rajma

Apr 19, 2021 Schbang

This article is authored by Dr. Shweta U. Shah.      .

The fairly unpretentious bag of rajma (kidney beans) sitting in your kitchen is one of the healthiest sources of protein! They are full of protein, packed with fibre, very adaptable, and incredibly convenient to cook. Unfortunately, they are often, overlooked and neglected as an ingredient. These red, kidney-shaped beans are perfect for simmered recipes where they absorb the flavors of the foods and spices in which they are cooked.

The many benefits of this bean

  • Mammoth protein powerhouses, the kidney beans are jam-packed with fibre, vitamins and minerals and all without saturated fat.
  • Integrating 1 bowl of rajma once or twice a week can help improve your blood cholesterol profile appreciably, and keeps the heart happy!
  • Rajma is full of fibre! The fibre in the beans can help to pep up digestion and the working of the gastrointestinal (GI) tract. The beneficial gut health factor of the beans is due to the fact that the pulses are a good source of prebiotics too. They boost the functioning of the GI system, add bulk to feces and ward off constipation.
  • What’s more, the dream-team of protein and fibre keeps you feeling fuller for longer, boosts satiety and facilitates good weight loss.
  • The fibre from the rajma regulates blood sugar levels and steadies your blood glucose profile as well. It helps stave off diabetes mellitus. In those who have been diagnosed with the disorder, it can help manage the condition.
  • These beans are also brimming over with potassium and iron.
  • The kidney beans contain powerful antioxidants; they can help battle free radical damage and prevent a host of chronic diseases. In fact, these unassuming beans rank first, when it comes to the anti-oxidant content.

Including half a cup of these beans is all that you require in order to get these awesome kidney beans benefits. So, stock up on these amazingly nutritious beans and experiment in the kitchen to dish out creative ways to put the rajma to yummy use.

Selecting and storing rajma

Dried rajma is available throughout the year. When you purchase kidney beans, ensure that there is no indication of dampness or insect damage and that the rajma is intact and not cracked. Store the beans in an airtight container in a cool, dry place; they keep well for a year. Try Tata Sampann kidney beans, they do not undergo artificial polishing with water, oil or leather. Consequently, they have less moisture content and that means you get more beans per kg and thus more protein. The beans are scientifically and hygienically processed and packaged. This ensures consistent quality around the year.

 

Cooking rajma right!

Kidney beans take approximately an hour to become soft and tender. Pre-soak the rajma for 6 to 8 hours and then pressure cook them. Do not add any seasoning while pressure cooking; adding the seasoning earlier makes the beans tough and it raises the cooking time as well.

3 yummy rajma recipes

If you’re looking for some inspiration to cook rajma and seem to have gotten in to a cooking rut, try these out. Kidney beans feed your tummy, heart, mind, and soul.  The rajma is a flavor-neutral work of art which you can convert in to an aromat-laden delicious showpiece!

  1. Rajma chawal: Hearty, super satisfying and tummy-filling, this Punjabi staple is made by slowly simmering the kidney beans in a rich tomato gravy. Ginger, garlic, jeera, garam masala and ajwain make an appetizing addition to the dish. Serve hot with rice. Not only is this meal outrageously scrumptious; but your love for it will increase knowing that you are eating a ton of protein, fibre and antioxidants.
  2. Mexican beans: Mexican beans are yummy and pack in a mountain of nutrition. They are ideal for nachos, tacos, enchiladas and burritos. Crammed with rajma, healthy veggies, and cheese, this meal is bound to standout; and it’s great for when you are entertaining a crowd! The spices and herbs add a beautiful depth of flavor to the recipe. The sour cream is the real game-changer! So, the next time you crave a quick, wholesome snack, whip up this amazing dish!
  3. Rajma chaat: This recipe gives rajma the spotlight that it really deserves! Boiled and sautéed kidney beans combine seamlessly with the fresh vegetables and chutneys. Throw in salt, pepper, chaat masala, chili powder, and amchur if you like it spicy and tangy. The khajur chutney, chili-garlic chutney and coriander chutney, will add more flavor to the dish. Sprinkle lime juice, coriander leaves and sev. Top it off with a spoonful of fresh yogurt and voila! You have a lip-smacking good, super nutritious meal.

When you consume high-protein and high-fibre foods, you are satiated for longer and importantly, take in fewer calories. Here’s to more bowls of cardiac health, battling diabetes and slimming goodness. The kidney beans should most definitely feature high up on your menu!

Source:

DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Habits And Foods For Better Digestion

Apr 19, 2021 Schbang

This article is authored by Dr. Shweta U. Shah.      .

Ensuring that your gastrointestinal (GI) tract stays in the best shape is exceedingly important. Good gut health has a massive bearing on the normal functioning of practically all the vital organs in the body. If you continuously eat foods that irritate the gut, the lining of the GI tract gets inflamed. This depletes the beneficial bacteria in your gut. A healthy gut flora is very important to digest the foods you're eating, as well as to absorb nutrients and eliminate toxins. If the gut microbiome gets adversely affected, a host of disorders can occur. Poor gut health triggers – acne, poor sleep, headache, bouts of depression, obesity and diabetes.

5 guidelines to keep your gut in top-notch shape!

  • Steer clear of processed, refined foods: Processed foods are loaded with sodium, sugar, trans fats, preservatives and a swarm of additives – all these stir up the fire of inflammation; which consequently puts a huge burden on the immune system and leaves you very vulnerable to a multitude of diseases.
  • Eat a rainbow diet: The best way to support your gut health is to eat a diet that’s crammed with color and diversity – choose fruits and vegetables of all colors, since each one is laden with its own distinct and potent combination of vitamins, minerals and antioxidants.
  • Step up the probiotics and prebiotics: These support good gut health. Pro-biotics are foods that are full of healthy bacteria; while pre-biotics are foods that feed the healthy bacteria present in the GI tract.
  • Good, sound sleep is very crucial: The gut microbiome needs a steady sleep pattern. Research shows that when the circadian rhythm gets disturbed, the microbial flora gets impacted unfavorably. Sleep is when the body repairs itself, so getting adequate sleep is critical for gut health as well.
  • Exercise a minimum of thrice a week: Exercising regularly is beneficial for your health. It has a beneficial impact on the working of the GI tract, ensures that the food gets digested properly, makes sure that your bowel movement is good and also favorably influences the gut flora.

5 foods to improve digestion

  1. Yogurt: Dahi is chockfull of beneficial pro-biotics! The probiotics help get rid of harmful microbes, speed up the repair of the gut and banish the symptoms of irritable bowel syndrome successfully. Yogurt also provides several useful enzymes which ginger up your digestion. So, step up your daily intake of dahi – experiment with raitas, smoothies and salads. A wonderful addition to your dahi preparations is rock salt! Tata Rock Salt brings a fantastic combination of taste and health to your table. The salt is packed with essential minerals like magnesium and potassium; it peps up your metabolic rate, bolsters your immunity and also enhances your gut health.
  2. Mango: Mango is one of the best foods to improve digestion. It helps keep the good bacteria in the gut alive. Incorporating the fruit into your diet substantially improves GI health, decreases body fat and also stabilizes blood sugar levels.
  1. Garlic: Garlic is an excellent pre-biotic! A prebiotic feed and fuels the beneficial bacteria that are present in the gut. It is very essential that you consume foods that are probiotics - which are full of healthy bacteria as well as eat foods packed with pre-biotics - which feed the healthy bacteria present in the GI tract. Garlic is an amazing prebiotic; alongside it is a powerful anti-bacterial and anti-fungal – and this annihilates the bad gut bacteria. The most optimal way to consume garlic is to crush a raw flake and have it; this releases all the essential oils and potent phytochemicals and maximizes the potency of the herb.
  2. Lentils: Chock-a-block with fibre, lentils are a great addition to your diet. Since they are laden with fibre, they help make the food move efficiently through the intestine and prevent constipation, hemorrhoids, and scores of other digestive ailments. As an added benefit, the fibre also helps avert diabetes mellitus, cardiovascular disease, and weight gain.
  3. Bananas: Bananas are jam-packed with a type of fibre that the good bacteria love! They are also brimming over with the choicest vitamins and minerals. Bananas add bulk to the stool, prevent constipation and reduce the transit time of the feces in the intestine; all of which ensures that your GI system functions optimally.

You must remember that the GI system hosts a lot of friendly microbes which are necessary for our wellbeing, and our behavior and lifestyle have an enormous influence on the microbiome, which in turn influences our health and well-being. In order to ensure that the gut is functioning well and to effectively deal with pesky digestive troubles, such as - bloating, constipation, irregular bowel movement, burping, or acidity, changing your GI-unfriendly practices and adopting healthy lifestyle patterns can beneficially affect your gut health as well as overall health.

DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

Essentials In Your Diabetic Diet

Apr 19, 2021 Schbang

This article is authored by Karishma Chawla. She is a practising nutritionist and a weight loss expert..

Diabetes is characterized by excess glucose in blood and in urine due to inadequate production, secretion and utilization of insulin. Genetic factors, faulty eating habits, obesity, sedentary lifestyle, and age of the person can increase the risk of diabetes. Maintenance of blood glucose and lipid levels within normal limits with regular exercise and healthy lifestyle can help in preventing both short-term and long- term complications of diabetes.

Diabetic diet need not be a complete deviation from the normal diet. The nutritional requirements of a diabetic are same as in the non-diabetic. Normal Indian diets are generally high in carbohydrates and low in fat, with carbohydrates providing 60-65 % and fat providing 15-25 % of total calories. The rest is derived from proteins. Thus, even a normal diet is ideal for a diabetic. However, the nutrient intake has to be tailor made to the individual based on age, gender, weight, height, physical activity, and physiological needs of the patient.

Diabetic diet food list includes foods that help maintain blood sugar levels, help to release sustained energy levels, decrease cravings and maintain healthy fat percentage.

-Fibrous vegetables such as palak , methi , bhindi, turai, duddhi, parwar, tinda, karela, baigan, fansi, gavar, papdi, drum stick, cucumber, tomato, carrot raw, raddish, cabbage, cauliflower, peas, broccoli, lettuce, and celery.

-Roots and tubers such as potato, yam, sweet potato, beetroot, tapioca and colocasia are not recommended as they are rich sources of calories.

-Fibrous fruits such as apple, pear, orange, sweet lime, guava, berries, avocado and papaya. The other medium and high sugar fruits such as bananas, mangoes, grapes, chickoo must be consumed sparingly.

-Also remember, wholesome fruits are always nutritionally superior to fruit juices because the former contain good amounts of fiber. Fruit juices may also contain higher amounts of added sugar which are not good for diabetics.

-Whole grains like jowar, bajra, nachni, barley, oats, dalia (broken wheat), buckwheat, whole wheat and barley. 

-Whole pulses such as rajma, chole, chavli, chana, moong, matki, vatana, vaal; and dals such as moong dal, toor dal, masoor dal, urad dal, chana dal and besan and sprouted pulses should be included in the diet.

-Lean protein such as skim milk and skim milk products (paneer), egg whites, chicken and fish and eggs should also be an integral part of the diet.

-Include good fats such as olive oil, coconut oil, ghee, rice bran oil, raw nuts and seeds.

-Switch to having coffee and tea without sugar.

-Experiment with fenugreek seeds, cinnamon and flaxseeds to maintain blood sugar levels.

-You can also try stevia in place of artificial sweeteners.

How to indulge?

Being a diabetic individual doesn’t mean that you cannot indulge at all. Take a look at these tips for those days when you want to let go off your diet and indulge a little bit.

  • While eating out at events, the most important thing is to have confidence and being diligent in choosing the right foods. Self-restraint is a virtue.
  • Select foods that are plainly cooked without too much oil (fried) and choose steamed, grilled or tandoor food items.
  • Avoid heavy sauces that are rich in sugar and fat.
  • Avoid refined foods, choose whole grain options mentioned above.
  • Avoid rich gravies, for example; in chicken curry, eat the chicken pieces and leave the curry,
  • Pick a green veggie over a starchy veggie like potatoes,
  • Ensure good amount of salads without heavy dressings.
  • Choose a fruit salad over a dessert. If you need to share the dessert, stick to 3 bite-rule.

Being mindful about your diet is an important part of being able to regulate your diet. Make small changes in your food habits over a period of time to transition to a diabetic friendly diet easily.

DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Essential Nutrients For Children

Apr 19, 2021 Schbang

This article is authored by Dr. Shweta U. Shah.      .

Worried that your child is consuming too much unhealthy food and that it could be adversely affecting their health? Then, it's definitely time to take control of their diet. Cooking wholesome meals for kids lays a fantastic foundation for their long-term health. Having a nourishing diet and focusing on all the vital nutrients are pivotal ways to thwart the onset of diseases. When you give your child the right nutrition, you ensure that you keep obesity, hypertension, cardiac diseases, and diabetes mellitus at bay.

Healthy eating for kids!

Healthy food habits stay with you if you learn them as a kid. Thus, it is extremely essential that you teach your children good habits - it will help them adhere to those eating patterns even during adulthood and that will ward off a multitude of ailments and diseases.

When you carefully plan your child’s meals, taking in to account all the fundamental nutrients, you ensure the most optimal nutrition. You will also be able to gratify all their likes and dislikes and that means they will actually enjoy their meals! Additionally, it’s a good idea to have your child help you choose and buy the foods you eat. They can also help plan menus and cook meals and take some ownership for what they eat.

The good news is that you do not require a degree in nutrition to feed your kid with the right food! Follow these simple guidelines and you will be able to motivate your kids to eat right and maintain good health.

Re-write your child’s food!

You need to revamp your meals and make them child-friendly. Have a healthy mix of protein, carbs, fibre, healthy fats and vitamins, minerals and anti-oxidants.

  • Protein: Protein is one of the most essential nutrients for children. It is the chief building block of all body tissues. Protein is indispensable and is necessary for the repair and maintenance of vital tissues and is required for the development of all the organ systems. Ensuring that your child consumes adequate amounts of protein every day is exceedingly vital. Legumes, lentils, beans, eggs and meat are excellent sources. There are many non-vegetarian and vegetarian sources of this macronutrient. Beans are chockfull of protein, fibre, magnesium, folate, iron, and potassium. 1 cup of beans promises to deliver 10 - 20 grams of protein! A diet which is loaded with pulses lays the very groundwork for a good cardiovascular system as well as acts as an excellent muscle builder. What’s more, the combination of protein and fibre keeps your child fuller for a longer duration, and ensures that he does not reach out for wafers and cookies!
  • Calcium: Sufficient amounts of milk, yogurt, paneer, and cheese ought to be a part of your child’s diet. Growing children require an abundant amount of calcium to maintain bone mass and bone strength. Dairy provides huge quantities of calcium, along with copious amounts of protein, Vitamin D and potassium – all of these are very important for good bone health. You need to persuade your child to consume milk and its products every day. Bones reach peak density at 20 - 25 years; and thus, it is important that they consume dairy regularly throughout childhood so that the bones remain strong and healthy.
  • Vitamins and minerals: It’s vital that your child gets all the critical vitamins and minerals, given that each one has a very specific and critical role to play in good health. Treat your kids to a rainbow diet of fruits and vegetables; a minimum of 6 servings per day is needed for their health quotient to sky-rocket!
  • Carbohydrates: Carbs are converted to simple sugars in the body. They travel in the bloodstream and are the chief source of energy. Children require carbohydrates to stay active and alert all day long. Give your child complex carbs. Whole grains are the best. Experiment with a range of cereals; they make for nutritious and delicious recipes. Incorporate whole wheat, brown rice, bajra, jowar and buckwheat in to your child’s diet. Also, remember, as much as possible steer clear of simple, white carbs - white bread, pasta, waffles, and highly sweetened cereal.
  • Healthy fats: Kids need the right kind of fats. Healthy fats squash hunger, pep up metabolism, and convey nutrients through the body. You should select groundnut oil, sunflower oil and rice bran oil for cooking – these are packed with omega-3 fatty acids, monounsaturated fats, and lauric acid – all are enormously good for your health! Decrease the consumption of butter and ghee; they have omega-6 fatty acids and saturated fats, which aren’t good for you. Keep your kids away from - wafers, crisps, cookies, biscuits, and crackers – these are crammed with trans fats which set off heart disorders and diabetes.

A good meal plan for a child should have a reliable and unfaltering lunch and dinner, supported by nutrient-packed snacks through the day, along with healthy treats. You do not have to refurbish your kid’s entire meal plan; just incorporate healthy, wholesome alternatives! Importantly, a bit of careful planning is the key and you should gradually include healthy foods until you’ve adopted a completely healthy diet.

Source:

DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.