If you tend to get hungry in between meals and end up stuffing your face with junk food, here are some healthier alternatives. Carry these foods with you to munch on when you get hungry.
Chickpeas (channa) is a snack that you can eat at any time. It’s loaded with protein and contains barely any fat. You can eat plain channa, masala channa or channa chor garam – take your pick!
Here are some benefits of Kala chana
1 The higher fiber content in the desi variety of Kala chana has a lower glycemic index. The soluble fiber in black chickpeas binds the bile acids and prevents them from being absorbed by the body, thus reducing cholesterol levels. Daily consumption of around 3/4 cup of chickpeas helps to decrease LDL cholesterol and total cholesterol triglycerides.
2 The carbohydrates in Kala chana are digested slowly, which reduces blood sugar levels. This contributes to insulin resistance, thereby reducing the risk of getting type-2 diabetes.
3. As a rich source of iron, Kala chana can prevent anemia and boost your energy levels. This is particularly beneficial for pregnant and lactating women as well as growing children. Iron plays an important role in the formation of hemoglobin which helps transport oxygen from the lungs to all body cells.
4. Ideal protein source for vegetarians when had in combination with whole grain or whole wheat protein. They also are devoid of high calories and saturated fats.
5. Helps treat digestive disorders as the fiber keeps the digestive tract healthy. The fiber reduces the risk of constipation by reducing the strain on the intestines. For curing constipation, soak chickpeas in water overnight and eat them in the morning after sprinkling ginger powder and caraway seeds (jeera) as well as drink the water.
6. Besides, it also works wonders for one’s skin as it helps fight to age owing to the presence of manganese which offers energy to cells. It is known to fight free radicals that can cause wrinkles. And the B vitamins work as a fuel for the cells.
7. Black chickpeas can also be used to cleanse the face. Simply mix chickpea paste with turmeric and apply the mixture to your face in the morning. Leave it on for 15 minutes and then wash off with cold water. This remedy also helps reduce age spots and brighten your face.
8. Mostly, a deficiency in manganese can result in slower hair growth. Given that chickpeas are rich in protein, they can prevent hair loss.
Puffed rice (kurmura) is a light snack that you can eat at any time during the day. Roasting it with a little oil, salt and turmeric (Haldi) gives it a great flavor!
Health Benefits Of Puffed Rice
Packed with fiber, puffed rice is pivotal for treating constipation. It plays a quintessential role in minimalizing mucous and excess fat content in the stools and preventing them from sticking to the intestinal walls and thereby allowing smooth fecal passage through peristalsis movement.
Renowned as a potent digestive stimulant, this desi snacking option helps in breaking down food particles in the stomach and intestine, promotes the secretion of the digestive juices, and thereby increases the absorption of essential nutrients through the intestines. It helps to eliminate abdominal gas and in turn helps in treating a wide range of gastrointestinal disorders like abdominal distension, bloating, heartburn, diarrhea, flatulence, peptic ulcer, and gaseous cramps.
Thanks to the array of antioxidants, minerals, and nutrients, Puffed rice is an incredible option for improving the immune system, fighting microbes, and shielding the body against various infections like stomach infections, fever, common cold, sore throat, and other respiratory anomalies.
4.Regulates Blood Pressure
Puffed rice having low sodium content, actively helps in normalizing the blood pressure levels, and keeps it under check. It is extremely pivotal in both high and low blood pressure conditions. By improving heart functions, enhances cardiovascular endurance and hence reduces the chances of cardiac anomalies like heart attack, heart blockage, stroke, etc.
5.Helps in weight loss
Being light and low on calories, puffed rice is an ideal option for people on a weight loss regimen. The abundance of fiber and essential nutrients, present in puffed rice satiates the hunger pangs, prevents overeating, and hence facilitates in shedding weight faster.
Bones are a vital part of the human body, as it gives shape, structure, and support to the muscles and organs, whereas teeth help us breakdown the food. Enriched with calcium, iron, vitamin D, thiamine, riboflavin, and fiber, puffed rice ensures proper bone cell growth, regeneration, which in turn helps in bestowing a positive structural development of the body.
7.Enhances The Skin
Blessed with antioxidant properties, puffed rice is a blessing to achieve spotless radiant skin. It helps in shielding the skin from oxidative radical damage due to the harmful UVA and UVB rays, and hence reduces the risk of the various signs of aging like wrinkles, spots, fine lines, dark circles, etc. It is also extremely effective in case of skin conditions like acne, pimples, and eczema.
Although, an incredible dietary compound, excessive intake of puffed rice may lead to diabetes owing to its high glycemic index. Granted, it is an ideal option in reducing weight, loaded with carbohydrates, overeating puffed rice can also cause obesity.
Instead of eating fried potato chips, opt for baked snacks like khakhra, ragi /nachni chips, or baked soya sticks. These were only used by the Indian kitchen but now are sold by big companies too. Want to be extra healthy make it at home, no oil or fatty products required.
Carry a small jar of fennel seeds (saunf) with you, or keep it in your office drawer. Apart from being loaded with plenty of healthy nutrients, it also freshens your breath and improves digestion.
Health benefits of fennel seeds
1: Combats bad breath
Fennel seeds contain a specific aromatic essential oil that possesses antibacterial properties that help to freshen your breath. The sweet fennel seeds increase the secretion of saliva, which helps to kill the harmful bacteria. It is a simple and effective home remedy to combat bad breath. Munching on 5 to 10 fennel seeds could freshen your breath.
2: Improves digestive health
The goodness of fennel seed essential oils stimulates the secretion of digestive juices and enzymes that improves your digestion. Fennel seeds contain anethole, fenchone and estragole that act as antispasmodic and anti-inflammatory. They work wonderfully for constipation, indigestion and bloating. For better results, consume fennel tea to keep your digestive tract healthy and happy.
3: Helps to regulate blood pressure
Fennel seeds are rich in potassium that regulates the fluid amount in the bloodstream. It helps to control your heart rate and blood pressure. As per the published study, fennel seeds increase the level of nitrite in the saliva. Nitrite is a natural element that keeps a check on the blood pressure levels.
4: Reduces asthma and other respiratory ailments
The high amount of phytonutrients present in fennel seeds helps to clear sinuses. These tiny seeds offer bronchial relaxation that helps to reduce symptoms of asthma, bronchitis and congestion.
5: Promotes lactation
Anethole present in fennel seeds stimulates the galactagogues (substances that promote lactation) to increase milk secretion. Many studies suggest that anethole mimics the action of the estrogen hormone and promotes lactation.
6: Improves skin appearance
Fennel extract works miraculously for the skin by protecting it from free radical damage and improving skin cell longevity. They are abundant in minerals such as potassium, selenium and zinc. These minerals are crucial for balancing hormones while maintaining the oxygen balance in your bloodstream. They are widely used to treat different skin ailments like acne, rashes and dryness.
7: Purifies blood
The essential oils and fibres in fennel seeds help to purify your blood and flush out the toxic compounds out of your body.
8: Keeps cancer at bay
Many studies suggest that fennel seeds have anti-cancerous properties. They have powerful antioxidant properties that neutralize the free radicals and beat the oxidative stress. It may be the reason that prevents the development of cancer.
9: Helps to improve eyesight
A handful of fennel seeds can do wonders for your eyes. It contains vitamin A that is an essential vitamin for the eyes. Earlier, fennel seed extract was useful to treat glaucoma.
10: Promotes weight loss
Fennel seeds are rich in fiber and may aid in weight loss and keep hunger pangs at bay. They work as diuretics and improve metabolism. Consuming fennel seeds daily with a balanced diet and workout helps you to shed extra pounds quickly. You can have roasted fennel seed powder with warm water on an empty stomach to get better results.
Boil some corn and add spices to it, for a healthy and yummy snack.
Health benefits of corn
Macular degeneration and cataracts are among the world’s most common visual impairments and major causes of blindness.
Infections and old age are among the main causes of these diseases, but nutrition may also play a significant role.
Dietary intake of antioxidants, most notably carotenoids like zeaxanthin and lutein, may boost eye health.
Lutein and zeaxanthin are the predominant carotenoids in corn, accounting for approximately 70% of the total carotenoid content. However, their levels are generally low in white corn.
Commonly known as macular pigments, these compounds exist in your retina, the light-sensitive inner surface of your eye, where they protect against oxidative damage caused by blue light.
High levels of these carotenoids in your blood are strongly linked to a reduced risk of both macular degeneration and cataracts.
Observational studies likewise suggest that high dietary intake of lutein and zeaxanthin may be protective, but not all studies support this.
One study in 356 middle-aged and older adults found a 43% reduction in the risk of macular degeneration in those with the highest intake of carotenoids, especially lutein and zeaxanthin, compared to those with the lowest intake.
Prevention of diverticular disease
Diverticular disease (diverticulosis) is a condition characterized by pouches in the walls of your colon. The main symptoms are cramps, flatulence, bloating, and — less often — bleeding and infection.
Popcorn and other high-fiber foods were once believed to trigger this condition.
However, one 18-year study in 47,228 men suggests that popcorn may, in fact, protect against diverticular disease. Men who ate the most popcorn were 28% less likely to develop the diverticular disease than those with the lowest intake.
Before you groan, sprouts can actually taste pretty good if you cook them well. Check out these easy sprouts recipes.
1. Helps in digestion
Sprouts contain an unusually high content of living enzymes. These enzymes further help in boosting your metabolic processes and improve chemical reactions within the body, specifically when it comes to digestion. Enzymes help break down the food effectively and enhance the absorption of nutrients by the digestive tract. Sprouts also have a lot of dietary fiber which regulates digestion. Basically, fiber bulks up the stool, making it easier to pass through the digestive tract.
2. Boosts blood circulationSprouts help in boosting your blood circulation by maintaining your red blood cell count with significant amounts of iron and copper. This further helps in supplying oxygen to various organs and cells to optimize their performance. Sprouts tend to repair capillaries to get strong and thick hair too. A healthy blood supply is a good stimulant for hair growth. It helps generate new blood vessels and increases circulation to the scalp and follicles.
3. Helps in weight loss
Sprouts are one the best foods to help lose weight. They are high in nutrients but have negligible calories which means that you can consume sprouts without worrying about the weighing scale. Furthermore, sprouts contain a high amount of fiber that makes you feel full for a longer period of time. It also inhibits the release of ghrelin, a hunger hormone that indicates our brain to eat more. and many other such benefits.
Carry some instant oats with you and cook them in the microwave with a little milk at work. Add some fruits for more nutrition and flavour.
1) Oats and coronary artery disease
A paper published in the American Journal of Lifestyle Medicine in 2008, assessed a number of studies across more than a decade.
They found that eating foods rich in whole-oat sources of soluble fiber (oats, oat bran, and oat flour) may help reduce the risk of coronary heart disease.
“[C]onsumption of oats and oat-based products significantly reduces total cholesterol and low-density lipoprotein cholesterol concentrations without adverse effects on high-density lipoprotein cholesterol or triglyceride concentrations.”
2) Colorectal cancer
Researchers in Britain and the Netherlands pooled published evidence that covered nearly 2 million people to evaluate whether a high-fiber diet (mainly from whole grains and cereals like oats) is linked to a lower risk of colorectal cancerTrusted Source.
The study found that for every additional 10 grams per day of fiber in someone’s diet there is a 10 percent reduction in their risk of developing colorectal cancer. The authors concluded, “A high intake of dietary fibre, in particular, cereal fiber and whole grains, was associated with a reduced risk of colorectal cancer.”
3) Blood pressure
An article published in the American Journal of Clinical Nutrition concluded that a diet including plenty of whole-grains (such as oats or wholemeal bread) is just as effective as taking anti-hypertensive medication in lowering blood pressure.
They found that three portions per day can”significantly reduce cardiovascular disease risk in middle-aged people mainly through blood pressure-lowering mechanisms.”
4) Digestion and obesity
Oats play an important role in improving satiety (the feeling of fullness), diet quality, and digestive, cardiovascular, and general metabolic health.
Whole grains are often recommended for their beneficial effects on the gastrointestinal tract. The researchers suggest potential health effects ranging from improved immune health to reducing the risk of obesity and chronic disease.
According to the supplement, epidemiological evidence suggests that regular consumption of whole-grain foods may be correlated with a lower body mass index. The researchers state that eating oats appears to help reduce hunger and increase feelings of fullness.
Also, oats and their fiber content help keep the gastrointestinal tract running smoothly; they can help reduce constipation.
5) Antioxidants in oats
Oats contain a range of molecules that act as antioxidants; this includes avenanthramides, which are polyphenols. Avenanthramides may play a role in keeping blood pressure lowTrusted Source by increasing nitric oxide production. They could also have anti-inflammatory and anti-itchingTrusted Source properties when applied topically to the skin.
Dietary fiber — oats are rich in a specific type of fiber called beta-glucan. This particular type of fiber is known to help lower levels of bad cholesterol. One cup (81 grams) of dry oats contains 7.5 grams of fiberTrusted Source, the recommended daily intake of fiber is 25 grams for women and 38 grams for men.
Whole wheat biscuits
Check out this easy recipe for healthy whole wheat biscuits that go very well with tea and coffee. Biscuits are something every age group likes. With this recipe, you can make different flavors and nutrients of biscuits all having their own benefits.
These sesame seeds (til) and jaggery (gur) ladoos are loaded with vitamins, calcium, and iron. They’re perfect for when you’re craving something sweet after a meal.
- Reduces Risk Of Heart Disease
- Stimulates Bowel Movement
- Great For Skin
- Make Bones Strong
- Improves Immunity
If you like eggs, boil them and put them on whole wheat bread – voila, you have a protein-rich snack that could double up as a meal! Add whatever condiments and sauces you like.
1. It’s a nutritious treat
Though relatively small in size, eggs pack a lot of nutrition and can be an important staple in a well-balanced diet.
Eggs are a good source of protein (both whites/yolk). They also contain heart-healthy unsaturated fats and are a great source of important nutrients, such as vitamin B6, B12 and vitamin D.
2. Eating cholesterol affects different people, well, differently
Yes, it’s true that eggs — specifically egg yolks — are high in cholesterol. A single large egg has approximately 186 mg of dietary cholesterol. However, before eliminating eggs from the menu. One study suggests that eggs don’t raise cholesterol at all for about 70% of people. According to the researchers, cholesterol in the diet doesn’t necessarily raise cholesterol in the blood. The remaining 30%, who are called “hyper responders,” can mildly raise total and low-density lipoprotein (LDL) cholesterol by consuming eggs.
“As with any food, the key here is consumption in moderation,” says Hong, who is also a clinical professor of medicine at the Keck School of Medicine of USC.
3. Eggs raise good cholesterol
Eating eggs leads to elevated levels of high-density lipoprotein (HDL), also known as the “good” cholesterol. People who have higher HDL levels have a lower risk of heart disease, stroke and other health issues. According to one study, eating two eggs a day for six weeks increased HDL levels by 10%.
4. Get some choline
Choline is a water-soluble vitamin that is often grouped with the B vitamins. It’s used to build cell membranes and helps produce signaling molecules in the brain. One hard-boiled egg has about 147 mg of choline, which is 27% of the daily value recommended by the U.S. Food and Drug Administration (FDA).
5. Eggs help maintain your eyesight
As we get older, we need to take better care of our eyes. Egg yolks contain large amounts of lutein and zeaxanthin, helpful antioxidants that help reduce the risk of cataracts and macular degeneration in the eyes. Eggs are also high in vitamin A, which is beneficial for eye health.
6. Some eggs are better for you
Omega-3 helps reduce triglycerides, which are a type of lipid fat in the blood. That’s why eating Omega-3 enriched eggs may be an option, particularly if you don’t enjoy other foods (fish, nuts, seeds) that are naturally rich in Omega-3. (If your triglyceride level is below 150, you’re doing well; 150-199 is borderline high; 200-499 is high; and 500 and above is considered very high.)
7. Get enough proteins and amino acids
Getting enough protein in our diets is an important way of helping our body’s health. Each egg contains about six grams of protein, as well as helpful amino acids. Getting our share of protein for the day can help with weight management, increase muscle mass, lower blood pleasure and help our bones, as well.
8. They’re not bad for the heart
Despite what was believed in previous decades, there is no direct link between egg consumption and heart disease or stroke. But some studies show that people with diabetes who eat eggs increase their chance of heart disease. People who follow a low-carbohydrate diet and eat eggs have less of a chance of developing heart disease, some studies suggest.
9. It’s a filling meal
You might have noticed that eating eggs for breakfast may keep you feeling fuller for longer — that’s generally attributed to the high protein content in eggs. Whether you have an omelet for breakfast or a hard-boiled egg as a snack, eggs can help you stay satisfied after or between meals.