CARBOHYDRATES AND THEIR PROPERTIES ON YOUR HEALTH

Generally speaking, nutrition is the name that receives the process of taking components from food and using them in your own body. The biggest percentage of our diary nutrition comes from carbohydrates, fats, vitamins, minerals, proteins, and electrolytes.

Briefly:

  • Carbohydrates are the main source of “pure energy” for the body in the form of glucose.
  • Fats are something like a reservoir of energy that the body can turn into Glucose when the situation requires it
  • Vitamins are nutrients that the body can not generate by itself and do all sort of specific things in small quantities
  • Proteins are what takes care of and repair every tissue of the organs of the body.
  • Minerals make the bones stronger, the blood carries enough oxygen, and helps in the synthesis of DNA and RNA. (Electrolytes are a form of minerals)

 

That established, in the following article, we will tackle the first one of the nutrients that we mentioned, Carbohydrates.

 

What they do in our bodies?

To answer this we first need to ask another question;

 

What are good carbohydrates and bad carbohydrates?

 

The following list is about the aliments that have in them good carbohydrates:

  • Vegetables: Any kind, which is great because a variety in the number of vegetables we consume daily is very important to have an overall good and healthy diet.
  • Legumes: We include peas, beans, lentils, etc.
  • Seeds: The most common ones to eat as a snack are chia or pumpkin seeds but sunflowers are also a great source.
  • Nuts: Peanuts, Almonds, Hazelnuts… any kind of nuts have a good amount of carbs in them.
  • Fruits: As well as with the vegetables, most fruits have carbs in them, but you need to take care of the amount of sugar they have. The least, the better, as a general rule.
  • Tubers: Potatoes, sweet potatoes, and every kind of the more than 200 varieties of tubers that exist.
  • Whole grains: Quinoa and pure oats are some of the best choices.

 

And,

 

The following list is about the aliments that have in them bad carbohydrates:

  • Ice creams: Most, although not everyone, had a high concentration of sugars in them.
  • Sugary drinks: They are unhealthy for a lot of reasons, and the amount of sugar that they have is one of the most notorious ones.
  • Candy and chocolate: Unless dark or super-dark chocolates, these two are oozing in bad carbs.
  • Cookies, cakes, etc: Once again, sugar all over them.
  • Fruit juices: The ones that are ultra-processed tend to have a notorious amount of sugar in them, but the pulpier and more fresh and local juices that are low in conservatives, while not the same amount of good as regular fruit, are less bad.
  • Fry food: The amount of oil that the food absolves makes them quite unhealthy even though the food in on itself used to be healthy. Potatoes or chicken are good examples.

 

You may have realized that we used the term sugar more than once, and that is because sugar is in fact a type of carbohydrates. A very packed, very dense (in terms of energy) carbohydrate. But the problem arises in that exact definition when the body is given more carbs than it can use in a day they are turned into a less-dense and more spacey form of the reservoir of energy, and we commonly refer to it as fats.

Having learned that then we can ask the question of:

How the body will react if you completely stop consuming carbs?

When you stop ingesting carbs, even for a single day, the body understands that as a “there was no food available today” signal and shifts the focus from harnessing new food to what it has stored before for moments like this. You start to feel hungry and even if you eat low-carb food you will continue to feel hungry because the body is in constant search of more carbs in particular.

 

What will the body use in the absence of carbs?

Automatically the body will start to turn the fats stores in our body into a more usable form of energy and, well, use it.

 

This may lead you to ask yourself:

 

Do you gain weight if we consume carbs?

The answer is… It depends. The recommended amount of carbs per day is advised to be somewhere around 55% of our whole aliment intake.

If you exceed that amount, the carbs that are not spent will slowly but surely turn into fat and get stored somewhere in your body; belly, glutes, arms… it depends on the DNA of the person and where it is most likely to them to store the fats.

What should be the portion size?

But 55% of our whole food intake is a strange way to measure it, knowing that each ailment has different densities and that everyone needs a different amount of energy intake according to their activity.

Conversing them to calories, an approximate amount of between 900 and 1200 according to your weight and the overall amount of exercise are enough. But what does that mean once again? That, some 290 or 300 grams of carbohydrates each day is a general estimative that in most cases is accurate.

And, to that value, add another almost half of other vitamins and aliments.

 

What are the good sources of carbs?

 

We mentioned before where you can find good carbs in food, but let’s expand on that list a bit and give you some ideas to spice up your meals as well:

 

  • Quinoa

It is not only a seed that is rich in carbs, but also in protein and fibers. Making it an almost necessary addition to a vegetarian or vegan diet, that can be moulded into an incredible variety of different meals. And if that wasn’t enough by itself, it also gives you a satiation feeling right away being an excellent option for losing weight as well!

 

  • Buckwheat

Not a variety of wheat, but this pseudocereal when eaten raw contains somewhere around 70% of carbs. That is a lot. Being considered almost a superfood in Japan, with buckwheat they made soba noodles that are not only tasty but also have benefits to your hearth.

 

  • Bananas

While not extremely recognized for their carb content, only at around 20 to 23 percent, they still have a quite notorious amount of them and of some other vitamins like potassium, vitamin B6 and C which makes them a great snack to give you the last kick of energy in your days.

 

  • Apple

In the same spot as bananas, they have quite moderate content of carbs at around the 15% mark but being so easily binged, tasty, and mostly cheap consists of one of the world’s most popular sources of carbs.

 

If you are on a weight-loss plan then you may be confused right now, Should you eat more carbs to have more energy or less and let the body slowly dissolve the fats by itself?

 

What should I keep in mind regarding carbs while on a weight-loss plan?

First of all, you need to know that exercise without diet is 10 times less likely to make you lose weight, as well as only dieting without exercising will leave you feeling weak and with no energy. So, the answer is both of them together, and take extra attention to the number of carbs you consume each day,

When aiming to lose your weight you have to consume fewer calories than you are spending to let the fats be slowly turned into energy and disappear. But no-eating at all is an awful answer and the best way to get quickly hurt in the process.

 

In summary:

  • Your carbohydrate intake must be only focused on the good carbohydrates list that I mentioned before
  • The bad carbohydrates must be discarded as much as possible to ensure the process will continue to work
  • The number of carbs should be around half your total calorie intake and to that add a lot of other vitamins, minerals, and proteins that the foods that are high on carbs may not have but your body regardless of needs.
  • Carbohydrates are not inherently bad, you just need to find the good ones and incorporate them into your diet in an adequate manner to ensure that your body will be properly nourished, and in addition to that, you should have a proper exercise plan or routine to use that excess energy that carbs provide your body towards a fine goal.
  • Some of the most renewed and healthiest foods that exist on the planet are very high on carbs and that does not make them less healthy at all.
  • You should stay away from processed drinks, foods, and pastries that contain an enormous amount of sugar in them because albeit they are carbs, they will not have the result you are expecting.

10 Benefits of Banana

Banana is an energy booster. It is said to be very good for the stomach. A single piece of banana contains approx 100 calories and relatively high in carbohydrates and sugars. They are rich in various nutrients such as potassium, magnesium, fiber, iron, and antioxidants.

 

Nutritional value of banana per 100 gms

Fat: 0.3 gm

Cholesterol:0

Potassium: 360 mg

Dietary fiber:2.5 gm

Sugar:12 gm

 

Here are powerful benefits of eating a banana:

 

1.Energy Booster

 

Because of the abundance of vitamins, minerals, carbohydrates, and sugars, bananas are a great source of natural energy. If you carry one banana in your tiffin and if you feel sudden hunger, it will provide you instant energy.

 

2.Contains many nutrients

 

Bananas are rich in potassium which is very helpful in the body’s circulatory system and deliver oxygen to the brain. This also helps maintain a regular heartbeat and proper balance of water in the body. It also contains essential vitamins and minerals such as calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6.

 

3.Helps in bowel system

 

They regularise the digestive system. They can stop constipation. It helps to maintain regular bowel system.

 

4.High fiber content

 

It is high in fiber and fiber has an important role to play in our body. Soluble fiber slows down your digestion and keeps you feeling full for longer hours.

 

5.Can boost your spirits

 

It contains a chemical called tryptophan which is a mood-regulating substance. It helps the mind to relax and you feel happier.

 

6.May support heart health

 

Bananas are known to prevent high blood pressure and it is because it contains high potassium and low sodium. Potassium helps to lower high blood pressure and support heart health. It is also rich in magnesium which is also essential for good heart health.

 

7.Helps in anemia

 

They are rich in iron content. Due to this they are highly recommended for those who suffer from anemia.

 

8.Contains antioxidants

 

Bananas are an excellent source of dietary antioxidants. They contain dopamine and catechins. These antioxidants reduce the risk of heart disease and degenerative illnesses.

 

9.Supports kidney health

 

The high amount of potassium in bananas supports kidney health. Eating bananas can drastically reduce the risk of developing kidney disease.

Various studies have found that people who consume bananas each week are even less likely to develop kidney disease, reducing risk by as much as 50 percent.

10.Helps weight loss

Eating more fiber from vegetables and fruits like bananas has repeatedly been linked to lower body weight and weight loss banana has just over 100 calories — yet it is also very nutritious and filling.

Unripe bananas are packed with resistant starch, so they are very filling and may reduce your appetite

10 Amazing Benefits of Wheatgrass

Wheatgrass is kind of grass which has therapeutic and healing properties. It contains chlorophyll, amino acids, minerals, vitamins, and enzymes. Wheatgrass has more vitamin C than oranges and twice the vitamin A than carrots. It contains important minerals like potassium, calcium, magnesium, and sodium.

 

Wheatgrass provides supplemental nutrition to the diet. Wheatgrass belongs to the wheat family but it does not contain wheat gluten in it.

 

Helps to control blood pressure:

 

Regular intake of wheatgrass increases red blood cell count in the blood. It also cleanses the blood, other organs, gastrointestinal tract

Surprisingly, the effects of wheatgrass were similar to those of atorvastatin, a prescription drug commonly used to treat high blood cholesterol.

 

Helps in Weight Loss:

 

It stimulates the thyroid gland and hence helps to deal with obesity and indigestion.

The wheatgrass powder can be added to juices or smoothies and can be used as a healthier alternative to other ingredients and flavoring agents.

wheatgrass contains the mineral selenium that is essential for the proper functioning of the thyroid gland that, in turn, helps in weight management.

 

High in Nutrients and Antioxidants:

 

Wheatgrass has more vitamin C than oranges and twice the vitamin A than carrots. It contains important minerals like potassium, calcium, magnesium, and sodium.

Wheatgrass provides supplemental nutrition to the diet. Wheatgrass belongs to the wheat family but it does not contain wheat gluten in it.

It contains 17 amino acids, eight are considered essential, meaning your body cannot produce them and you must obtain them from food sources.

 

Helps in Detoxification:

 

Wheatgrass juice acts as a detoxifier and protects the liver and also aid blood purification. It restores the alkalinity of the blood and helps in gastrointestinal problems.

 

Improves Immunity:

 

The enzymes and amino acids found in wheatgrass can protect from carcinogens like no other food or medicines. It strengthens the cells in the body, detoxifies the liver.

 

Helps in cancer:

 

Some studies have found that wheatgrass may help kill cancer cells. Thanks to its high antioxidant content,

wheatgrass extract decreased the spread of mouth cancer cells by 40%.

In another study, wheatgrass induced cell death and reduced the number of leukemia cells by up to 65% within three days of treatment.

Chlorophyll present in wheatgrass reduces the harmful effects of radiation. So, wheatgrass powder is often recommended to cancer patients during chemotherapy.

Some research indicates that wheatgrass juice may also help traditional cancer treatment and minimize adverse effects.

 

Helps in skin cleansing:

 

It is a great skin cleanser. A paste of wheatgrass and a pinch of turmeric and milk, when applied on the face, can act as a powerful face pack to cure acne, blackheads etc.

 

Helps in diabetes:

 

High blood sugar can cause a wide array of symptoms, including headaches, thirst, frequent urination and fatigue.

Over time, high blood sugar can have serious consequences like nerve damage, skin infections, and vision problems.

Wheatgrass helps in regulating blood sugar levels by delaying the absorption of carbohydrates. Thus, this supplement can control diabetes at the primary or advanced stages.

 

Beneficial for eyes:

 

Regular consumption of wheatgrass powder enables brighter vision.

 

Helps dental health

 

Wheatgrass powder is a great supplement for tooth decay and other dental problems. Massaging your gum with wheatgrass powder can heal gum problems, making your gums tight and firm.

The Indian Diet Plan for Weight Loss

Indian food is known for full of spices, fresh herbs and a wide variety of different dishes.

 

Most people follow a primarily vegetarian diet in India but you will find different diets and preferences vary throughout India. Hinduism is a major religion of India and it promotes a vegetarian diet.

 

For healthy and fit, you have to rely on a lot of physical activities especially exercises. Regular exercise keeps you fit and healthy. If you are obese you need to lose weight through exercises and adopting specific diet for weight loss.

 

What to Eat:

 

  • Vegetables
  • Fruits:
  • Nuts and seeds
  • Legumes
  • Roots
  • Whole grains
  • Dairy
  • Herbs and spices
  • Healthy fats
  • Protein sources

 

Foods to Avoid

  • High-sugar foods
  • Sweetened beverages
  • Sweetener
  • Sweetened sauces
  • High-fat foods
  • Refined grains
  • Trans fats
  • Refined oils

 

Healthy Snack Options

 

These are some weight loss friendly snack ideas:

  • Roasted seeds like jowar, bajra etc.
  • Nuts
  • Makhana
  • Sliced fruit with unsweetened yogurt
  • Vegetable chaat
  • Sprout salad
  • Salted popcorn
  • Broth-based vegetable soup

 

The 1200 Calorie/day Diet Plan

 

Timing Foods to Eat Calories
Early Morning Lukewarm water with lemon 0
Breakfast ½ bowl dahi(curd),

½ cup oats/poha/upma/steamed dhokla

1 bowl sprouts with 1tsp oil

300
Mid Morning 1 seasonal fruit like banana, apple, papaya, pear etc. 50
Lunch 1 ½ wheat roti ½ cup rice

1 bowl pulse like rajma/mung/whole dal or paneer

1 bowl seasonal green leafy vegetables

1 chhas/raita/dahi

400
Evening 1 bowl dhokla/paneer chilla 100
Dinner 1 veg soup

2 rotis/ 1 bowl rice

1 bowl dal/ paneer

1 bowl vegetables

300
Bedtime 1 glass Milk 60
Total 1210 cal

 

Top Naturopathy Centres in India

Naturopathy is a traditional system which is offered in different countries like India, China, Greece, Arabia, Egypt etc for thousand years. India, being the origin of the naturopathy, has many centers for best naturopathy treatments.

 

Basic Principles of Naturopathy

 

  • Power of nature for the cure
  • First, find and then treat
  • No harm to patients while treatment
  • Educate to bring positive lifestyle changes that can bring overall health benefits to patients
  • Treat the whole body not just a disease.
  • Prevention

Some of the Benefits of Naturopathy Medicine:

There are numerous benefits of naturopathy into the lifestyle of the people. When a person pays attention to what to eat and how his body reacts, under the naturopathic treatment, he will learn how to get rid of the problems.

 

  • Helps in pain relief
  • No more  frequent bouts of flu, cold and other common ailments
  • Discover long-term solutions to chronic ailments that cannot be cured by other systems of medicine
  • Slows down the process of degenerative diseases
  • Helps in Obesity / Weight Loss
  • Achieves overall fitness
  • Quick recovery
  • Increases  energy level of the body
  • Identifies and maintains balance both emotionally and physically
  • Reduces the level of stress and getting a better feeling.

 

Treatments are being used in Naturopathy

These are few treatments available in naturopathy.

 

  • Diet Therapy
  • Acupressure
  • Yoga( Asanas, Pranayam)
  • Reflex therapy
  • Colone therapy
  • Mud Therapy
  • Various body massages (hot stone, ayurvedic etc.)
  • Shirodhara
  • Acupuncture
  • Fasting therapy
  • Hydrotherapy
  • Counseling and mediation

 

Naturopathy Centres in India

 

 

1. Jindal Naturecare Institute

Jindal Naturecure Institute ,Jindal Nagar, Tumkur Road,, Bangalore – 560 073, Karnataka, India.

Email : info@jindalnaturecure.org

 

2. Akriti Nature cure centre

Aakriti Exotica, Indore Bhopal National Highway, Near Gram Phanda, Bhopal, Madhya Pradesh, India

Email : info@anccag8.com

 

3. Birla Naturopathy And Yoga Kendra

Near Bus Stand,Pilani, Pin : 333031Dist : Jhunhunu, ( Rajasthan )

Email : birla_yoga@yahoo.com

 

4. Nimba Nature Cure Village

Address: Ahmedabad – Mehsana Expressway, Nr. Mehsana, Gujarat, India. 382 711

Email : info@nimba.in

 

5. Swas Health Care

39, Jubilee colony, Bhuj–Kutch, Gujarat–370 001

Email: info@swashealthcare.com

10 Health benefits of Bitter Gourd (Karela)

Bitter gourd is popularly known as Karela in India is actually a fruit, not a vegetable. It has numerous health benefits. Bitter gourd juice contains several nutrients ranging from iron, magnesium and vitamin C. It is also an excellent source of dietary fiber.

 

Here are the health benefits of bitter gourd.

 

1. Diabetes

It helps in maintaining the blood sugar level. Several recent research proves that the bitter melon increases the uptake of the glucose and improves glycemic control. Bitter melon is a part of Indian and Chinese medicine for a long time.

 

2. Helps in weight loss

The antioxidants of the bitter gourd help to flush out your system. Gradually, it improves your metabolism and helps in loose weight. It is considered as a natural agent for weight loss and obesity.

 

3. Respiratory Disorders

It helps in cold, asthma, cough and other respiratory related diseases.

 

4. Cleanses Liver

The Bitter gourd juice cleanses bowels, as well as heals many liver issues. It protects against liver failure.

 

5. Boost immune system

It has many antioxidants and helps to boost the immune system of the body.

 

 

6. Heart diseases

It helps in lower bad cholesterol in the body. Hence, it significantly reduces the risk of a heart attack. And earlier we have seen it lowers the blood sugar level so maintains good heart health.

 

6. For Glowing Skin

It has powerful antioxidants, vitamin A, vitamin C, minerals like zinc which prevents premature skin aging and decreases skin wrinkles. It also helps to reduce acne. Bitter melon is also useful in treating blood disorders like blood boils, scabies, itching, psoriasis, ringworm, and other fungal diseases.

 

8. Constipation

It contains fiber properties and helps in easy digestion.

 

9.  Kidney stone

It helps to cure kidney stone.

10.Good for eyes

It helps in preventing vision-related issues such as cataract. It has vitamin A which is healthy for your eyes and improves eyesight.

RECIPE: Grilled Salmon (Rawas)

Cook in 15 minutes

Ready in 1 hr 30 mins

Portion ½ fillet

Serves 1 Person

180 calories (Approx)

31gm Protein

 

 

Ingredients

  • ½  fillet salmon
  • Black Pepper
  • Red pepper powder
  • Ginger paste
  • Garlic Paste
  • 1 Lemon
  • Salt
  • 2 tablespoons olive oil

 

Preparation

  1. Marinate salmon fish with ginger garlic paste. Add some black pepper, red pepper powder. Then further add 1 lemon juice, salt as per taste and 2 tablespoons of olive oil. Mix well all the ingredients.
  2. Refrigerate this marination for about at least 1 hour.
  3. Preheat grill for medium heat.
  4. We have already used oil in marination so there is no need to add more. Place salmon on the preheated grill.  Cook up to 6 to 8 minutes per side till it gets little dark color.
  5. Garnish it with lettuce avocado.

 

Tip

Aluminum foil can be used to keep moist and cook it evenly.

 

Health Benefits of Salmon

Great Source of Protein

Rich in Omega 3 Fatty Acids

High in vitamin B complex

Good source of potassium

May benefit in weight loss

Contain antioxidant astaxanthin

May protect brain health

5 Healthy Drinks for Weight Loss

When you are focused on weight loss some simple beverages are more prominent than others for weight loss. Beverages like lemon water, coffee, green tea have the characteristic to boost to metabolism and decrease hunger, all of which may lead to weight loss.

 

The following are some of the most simple health drink which help in weight loss.

 

1.Lemon Water

 

Drinking a glass of warm lemon water in the morning increases metabolism in the body and assist you in the overall weight loss. Drinking lemon water also can help you stay hydrated. It is a rich source of vitamin C and also a natural detoxifying agent.

 

 

2. Green Tea

 

Several studies suggested that caffeine in the green tea can help elevate metabolic rate and increase fat oxidation. You don’t need to drink a lot of green tea, one or two cups per day are enough for weight loss.

There are different flavors of green tea available in the market, but the matcha green tea is one of the best and rich sources of antioxidants and nutrients.

 

 

3. Black Coffee

 

Coffee contains caffeine and it is a natural stimulant to increase metabolic rate and leads to overall weight loss. Coffee is used by people to boost energy level.

 

 

4. Apple Cider Vinegar

 

Apple cider vinegar is free from fat and carbohydrates and contains acetic acid which stimulates weight loss. In our earlier article, we have seen other benefits of apple cider vinegar. You can have it two to three times a day as per your taste.

 

 

5. Protein Drinks

 

High protein beverages are a good option for weight loss. There are lots of protein powders available in the market under different brand names. It will fulfill your hunger and you feel energetic and as a good replacement for fat and carb intake, your overall weight will reduce.

 

Bottom line is these simple and easily available drinks can help you to lose your extra pounds with regular exercise.

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Amazing Apple Cider Vinegar

Benefits

  • Helps in weight loss
  • Improves digestion
  • Clears skin
  • Antibacterial and antifungal
  • Lowers blood pressure
  • Lowers cholesterol
  • Helps in gout and other arthritis
  • Relives heartburn
  • Dissolves kidney stone
  • Detoxifies the body
  • Regulates pH balance in the body
  • Lowers glucose level in diabetes

Preparation

Natural apple cider vinegar is made from fresh organically grown apples. After passing through the natural fermentation process, a web-like substance called “mother” that becomes visible. It is good to opt for raw, unfiltered and unpasteurized apple cider vinegar for utmost benefits.

Dosage: 2 tablespoons, mixed in a glass of water one or two times a day. You can add honey into it for the tasteful drink.