Dal or lentil is a staple food of India and most Indian vegans and vegetarians get their protein from it. We are blessed with a variety of dals and pulses which add a distinct taste to our diets. While they form an essential part of our meals, each one of them have their distinct health benefits.
Egg whites are a valued high protein-low carbohydrate source. During any weight loss regime it is essential to consume enough protein to help you recover from the strain you put on your body while exercising. Because of egg whites’ high protein content it facilitates immediate absorption and your body can process the food immediately. There are various egg white recipes. You can boil the egg and throw away the yolk, or use a small sharp object to make a hole in the egg shell and extract the white. Do this for 3-4 eggs and you’ll have enough material to whip up some scrambled eggs or an omelette.
Fish remains one of the most amazing non-veg nutritional sources. They are very high in protein and are also packed with omega 3 fatty acids. A diet rich in fish has been found to prevent heart disease, regulate bodily functions, improve the symptoms of rheumatoid arthritis, reduce depression, protect against dementia and Alzheimer's and is also known to reduce the risk of cancer!
This tiny, brownish, flat seed is packed with nutrients and could help eradicate a number of lifestyle diseases that are on the rise these days. Flaxseed is considered healthy due to the fact that they contain Omega-3 fatty acids, also known as ‘good fat’, lignans, rich in antioxidants and oestrogen content and fibre.
No one needs a discourse on the nutritional benefits of fruits. Our body needs carbohydrates to function properly and the best form of simple carbohydrates is natural sugars. The notion that carbohydrates are bad for you is erroneous. Carbs provide the fuel for your body to function adequately. It’s the overconsumption of sugar that causes obesity. Evolutionary psychology studies have shown we are genetically geared to crave sugar and the best way to satiate that craving is from fruits. Also every fruit has tremendous nutritional value. Apples, oranges, bananas, guavas, pears, papayas, watermelons, etc. are all fruits that are easily available.
These tiny pieces contain a lot of goodness and essential nutrients which can keep various ailments away and strengthen your body. Dry fruits retain many of the nutritional values of fresh fruits and have an array of other healthy ingredients which makes them great to avoid chronic ailments and also reduce the risk of chronic disease.
Turkey is a great protein source along with being one of the healthiest meats. It's richer in calcium, lower in calories, has very low cholesterol, saturated fat and other meats. It offers more protein per portion than similar meats like chicken and is also low in sodium which is good to keep your blood pressure levels low.
Leaf vegetables have very low calorie count, no fat content to speak of, a lot of dietary fibre, iron and calcium, and are very high in phytochemicals such as vitamin C, carotenoids, lutein, foliate and vitamin K. This means they improve bowel movement, reduce cancer risk and have such low carbohydrate content that they are virtually carb-free. Lettuce, broccoli, spinach, sprouts, cucumbers and about a 1000 more plants have edible leaves so you really are spoilt for choice. Also there are innumerable ways to consume greens: raw salads, as a cooked meal, stews, soup, etc.
In whole-wheat bread the fibre content is a lot higher than normal white bread. This means that it increases food volume without increasing the calorie content (thus making you feel fuller), aids digestion, lowers cholesterol level and regulates blood sugar. Research has shown that people who have two pieces of whole-wheat toast in the morning feel less hungry during lunch time than people who have regular bread.
We’ve never come across a nutritionist who hasn’t recommended curd and the reason is obvious. It is a well-documented fact that people who eat curd before or after their meals lose more weight that people who don’t. This is because calcium in yogurt prevents fat cells in your body from pumping more cortisol (hormonal imbalance of cortisol is responsible for cholesterol, hypertension, obesity, etc.). Additionally it facilitates digestion and absorption of food items, strengthens and stabilizes the immune system and is a rich source of proteins and vitamins. Research suggests you should have at least 300g of yoghurt each day, 100 g with each meal.
Looking to lose weight, and don’t know how to resist those hunger pangs? Here are 10 foods packed with nutrients that you should include in your diet!