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20 weight loss foods in every Indian kitchen

[email protected] (Health Me Up)
April 27, 2013

Indian_kitchenWeight loss diets or weight loss foods do not require a 'special ingredient', they constitute foods that you see every day in your Indian kitchens.

These weight loss foods can be eaten directly or consumed in combination meals that you eat daily. Some health enthusiasts avoid typical Indian dishes that are are creamy and submerged in ghee or butter, but you can opt for healthy cooking methods using these same India-centric ingredients found in every Indian kitchen. These are weight loss foods common to Indian grocery markets and kitchens that can actually help you lose weight and gain health, using proper cooking methods.

Weight Loss Foods in Every Indian Kitchen #1

Moong dal

It is every Indian's favourite which ever class he/she comes from. This dal is full of Vitamin A, B, C and E and many minerals, such as calcium, iron and potassium. It is often advised by dieticians to replace fatty foods with Moon dal as it is a weight loss food that is rich in proteins and fibre, so one feels fuller after having a bowl of dal for a long time and curbs your cravings. Along with weight loss, moon dal it also benefits the metabolism, immune system and protects against fatal diseases.

Enjoy this weight loss food with chapattis or you can also have them as sprouts with a tbsp of chilli powder, chat masala, a tbsp of lemon juice and salt to taste

Weight Loss Foods in Every Indian Kitchen #2

Walnuts

As quoted by sciencedaily.com , according to U.S researcher, Joe Vinson of the University of Scranton, "Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts. A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut" This weight loss food tastes delicious and low in cholesterol. While consuming this weight loss food one needs to remember that these are high calorie food that needs to be eaten in moderation.

Just when you are sitting for you meal add this weight loss foods to your salads, they will add crunch and taste to your boring veggie!

Weight Loss Foods in Every Indian Kitchen #3

Spinach

This green veggie is rich in fiber, water, antioxidants, vitamins K and A, and minerals like magnesium, potassium, and iron. All this just in 10 calories per cup of this amazing weight loss food! One bowl of spinach will make you feel fuller and stab your food craving in your stomach itself. Spinach also helps in curing constipation, being a good source of fibre. It cleanses the digestive tract.

Nutritive Value per 100gms of edible portion

Calories ( kcal): 26

Proteins (gms): 2

Carbohydrates(gms): 2.9

Fat( gms): 0.7

Iron( mg): 1.14

If you aren't a big fan of this weight loss food, try our innovative spinach recipes to fall in love with spinach.

Weight Loss Foods in Every Indian Kitchen #4

Bitter gourd

No don't make that face, if you cook in the right way this bitter veggie can taste yummy too. This weight loss food is effective to reduce the total calorie you intake while having a meal so that you are eating fewer calories than you burn.

Bitter gourd is believed to contain hypoglycaemic or insulin like properties designated as plant - insulin which helps in lowering blood sugar levelsthios weight loss food is also beneficial in treating blood disorders like boils, itching, psoriasis and other fungal disorders

Use bitter gourd in low-calorie, filling recipes, such as vegetable soups or stews. Another option is to eat it as a side dish with lean protein, such as chicken breast, fish or a soy-based vegetarian burger.

When cooking bitter gourd, chop them and keep them in salted water for 5 mins, this will reduce the bitterness in the veggie. Then go ahead and use thme in stew and soups. You can also keep this weight loss food as a side dish with other lean protein Indian dishes.

Weight Loss Foods in Every Indian Kitchen #5

Beetroot

According to Livestrong, Andrew Jones and other researchers at the University of Exeter's School of Sport and Health Sciences, discovered that drinking beet juice gives your body a stamina boost allowing you to exercise longer and burn more calories.

Beets are a blood-building herb that detoxifies blood and renews it with minerals and natural sugars. They are high in potassium, folic acid, and fiber, yet low in calories. This weight loss food also aids in eliminating toxins from your body.

Their edible leaves offer protein, calcium, fiber, beta carotene, vitamins A and C, and some B vitamins. We always restrict them to salads, but did you know there are more ways to adding this beautiful vegetable to your palate.

Beetroot Juice

2 medium sized beetroots

2 oranges

5 slice of fresh pineapple

Lemon Juice

Mint - 1 small sprig

Method

Peel the beetroot, and the oranges. Peel and core the pineapple.Cut all the above into chunks, then add the lemon juice, and place in the blender.Blend for 45 seconds or until smooth. Strain and serve, garnished with mint.

Weight Loss Foods in Every Indian Kitchen #6

Almonds

A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate just the slice. And the higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat. Plus, blood sugar changes cause the body to make insulin, which can increase abdominal fats.

This weight loss food is rich with important nutrients like monosaturated fats, vitamin E, folic acid, protein and dietary fibre. Almonds works best as a quick healthy snack when you are travelling or at your office desk, or the moment when you want to hog to something unhealthy. This weight loss food also keeps your blood sugar steady.

Weight Loss Foods in Every Indian Kitchen #7

Apples

According to self.com, a study from Penn State University at University Park revealed that people who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack.

Apple is one of the best weight loss foods, having this great fruit a day not only keeps the doctor away but also makes you skinnier. With 4 gms of fiber in a medium apple, they can make you feel fuller for a longer time as the fiber take time to break down. Apples are a sweet and crunchy snack full of all sorts of nutritional goodness, and they taste good on their own and in salads, desserts, and savory dishes, too.

Weight Loss Foods in Every Indian Kitchen #8

Black Beans

Beans stay in your digestive system longer and add to the feeling of fullness and a satisfied feeling, aiding weight loss. They contain soluble and insoluble fiber, protein, and a type of fat-burning carb called resistant starch. Black beans are really one of the greatest weight loss foods.

According to data from the National Health and Nutrition Examination Survey, bean eaters weigh less and have slimmer middles.They are a 'heart healthy' addition to any diet as they contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels.

Weight Loss Foods in Every Indian Kitchen #9

Cauliflower

However beautiful this veggie looks it is as strong enough to fight toxic compounds in your body. This weight loss food is rich is indoles, glucosinolates and thiocyanates that bumps off all the toxic waste in your body. Cauliflower is low in calories while still offering filling fiber. This veggie is also super versatile and can make a great replacement for heavier foods.

Weight Loss Foods in Every Indian Kitchen #10

Cinnamon

Everything is nice about this weight loss food. Just 1/2 teaspoon each day can help control your blood sugar and prevent the post meal insulin spike that can trigger your body to store fat rather than burn it. This nutty flavor spice is also know for its diabetes fighting properties, cinnamon can work wonders for your sweet tooth while keeping you at a safe distance from fatty sugars and desserts. Cinnamon promotes effective blood circulation, which helps your body get fitter faster.

Add ground cinnamon as a replacement for sugar in cake dough or in your tea and coffee to get the most out of this wonderful spice every day.

Weight Loss Foods in Every Indian Kitchen #11

Turmeric

A clear favourite in Indian kitchens, turmeric wins the day when we talk about spices that aid digestion and weight loss. Curcumin, a phenol found in turmeric helps keep fatty tissue at a minimum. Adding turmeric to your daily diet will help weight loss in the long run.

This weight loss food when used in the optimum dose is highly effective in soothing gastric inflammation and ulceration, which could be the key to developing new drugs against such stomach disorders, say Indian scientists.

Weight Loss Foods in Every Indian Kitchen #12

Raddish

Like other types of vegetables, cooked raddish contains approximately 3 grams of fiber per half cup to help you stay full and satisfied. Raddish are considered as starchy vegetables, so it is recommended to be eaten in place of rice, bread or other starchy foods. They work best as weight loss foods.

Enjoy a crunchy raddish in your salad with chopped cucumber and tomatoes.

Weight Loss Foods in Every Indian Kitchen #13

Garlic

Overweight people who sprinkled their food with the zero-calorie spice lost an average of 30 pounds in six months, compared to only a 2-pound loss in the control group. This much loved Indian ingredient is used widely in almost all recipes and gravies.

Allicin in garlic is considered effective for fighting high cholesterol, high insulin and unhealthy blood sugar levels. Additionally, garlic is a great appetite controller - perfect for healthy weight loss.

This weight loss food also help prevent various cancers, fight cardiovascular diseases and diabetes and respiratory problems. Garlic also helps fight various infections.

Weight Loss Foods in Every Indian Kitchen #14

Lentils

Lentils is the fastest and easy to prepare food for mothers, while being the most popular ingredient in Indian kitchens. These daals can reduce your chances of a heart attack, stabilise sugar count and help in weight loss.

Lentils are a bona fide belly flattener. They're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area.

This weight loss food is perfect for diabetes patients and at the same time improve your iron level and source for vitamin B. It is not only a comfort food but also a good protein source vegetarians.

Weight Loss Foods in Every Indian Kitchen #15

Bananas

According to HMU expert Arnav Sarkar, Bananas are part of a healthy diet, and should also be part of a fat loss diet, however no food by itself helps one to lose weight. To lose weight one has to create a caloric deficit i.e to burn more calories than what they consume in a day.

For most cases a caloric deficit of 10-15% works best and ones that create a greater caloric deficit generally causes more muscle loss rather than fat loss.

For starters bananas offer healthy carbs which give energy to be more active and feel great. It is also high in the mineral potassium which helps to lower blood pressure. The fiber content of bananas helps to control hunger much better for those who are trying to lose fat. And it has also been found to help students study better thanks to its supply of the vitamin B6.

Some more benefits of bananas - It has been found to help reduce depression due to its content of Tryptophan, the iron content in it helps those with anemia and it also helps to reduce constipation due to its fiber content.

Breakfast is the best time to have this fruit. You can chop bananas in a bowl, add milk and a few strawberries.

Weight Loss Foods in Every Indian Kitchen #15

Tomatoes

This beautiful looking veggie works best in every Indian recipe and also as a weight loss food, every time you munch on a tomato, your body releases a hormone called cholecystokinin, which tightens the valve between your stomach and your intestine. As a result, CCK boosts feelings of fullness—making you less apt to overeat.

This weight loss food boosts your energy, stabilizes your blood sugar levels, controls your appetite, detoxifies your body and reduces cholesterol. Tomatoes are also low in calories, a plus for any dieter.

When using tomatoes in your dishes, avoid mixing thme with bread, pasta, potatoes or rice, as this combination can cause acidity.

Weight Loss Foods in Every Indian Kitchen #16

Olive oil

Olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly its only slimming feature.

Olive oil contains antioxidant - polyphenols. They help the body in detoxify unbalanced molecules, otherwise called - free radicals. This weight loss oil is an excellent remedy for rheumatoid arthritis. Various published studies speak of these rheumatoid arthritis fighting properties.

Research shows it has anti-inflammatory properties, and chronic inflammation in the body is linked to metabolic syndrome. Drizzle your salad with olive oil and you'll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes.

Weight Loss Foods in Every Indian Kitchen #17

Cabbage

This weight loss food is found on every continent, so you have no excuses to shy away from this green leafy ball. Cabbage is the ideal veggie for constipation, skin and eye disorders, aging, stomach ulcers and Alzheimer's to name a few. Detox with patta ghobi; it is a good blood purifier as well.

It's very low in calories and high in fiber. Add to that, cabbage is way low on the GL scale too. This weight loss veggie doesn't just help you lose weight. is also a surprisingly excellent source of vitamin C, which some experts believe may reduce the risk of developing diabetes.

Weight Loss Foods in Every Indian Kitchen #18

Eggs

Eggs are a good source of vitamins, proteins and minerals. Eggs are not only a great source of nutrition, but also very useful to help lose weight. When combining eggs with other dishes you will limit the consumption of complex carbohydrates in the body.

Egg itself is sufficient in helping in weight loss.

Weight Loss Foods in Every Indian Kitchen #12

Coffee

The caffeine in coffee can raise your resting metabolic rate by about 15 percent, and the effect can last up to four hours—that adds up to 30 to 50 calories burned per day. Plus, people who sip 3 to 4 cups of regular or decaf coffee per day are 30 percent less prone to type 2 diabetes.

Weight Loss Foods in Every Indian Kitchen #20

Pears

Pears deliver a dose of fiber (about 5.5 grams per medium-sized fruit), which helps keep you satisfied long after you eat them. But that's not where their fat-fighting power ends.

A Brazilian research team found that a group of women who included pears in their diet each day lost more weight than the group who included oat cookies—even though the pears and the oat cookies had the same number of calories.

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News Network
February 21,2020

Washington, Feb 21: The fat around arteries may play an important role in keeping the blood vessels healthy, according to a study in rats that may affect how researchers test for treatments related to plaque buildup, as seen in conditions leading to heart attack.

The study, published in the journal Scientific Reports, noted that the fat, known as perivascular adipose tissue, or PVAT, helps arteries let go of muscular tension while under constant strain.

According to the researchers, including Stephanie W. Watts from the Michigan State University in the US, this feature is similar to how the bladder expands to accommodate more liquid, while at the same time keeping it from spilling out.

"In our study, PVAT reduced the tension that blood vessels experience when stretched," Watts said.

"And that's a good thing, because the vessel then expends less energy. It's not under as much stress," she added.

According to Watts and her team, PVAT has largely been ignored by researchers believing its main job was to store lipids and do little more.

Until now, she said, scientists only divided blood vessels into three parts, the innermost layer called the tunica intima, the middle layer called the tunica media, and the outermost layer called the tunica adventitia.

Watts believes PVAT is the fourth layer, which others have called tunica adiposa.

Tunica, she said, meant a membranous sheath enveloping or lining an organ, and adiposa is a synonym for fat.

"For years, we ignored this layer -- in the lab it was thrown out. In the clinic it wasn't imaged. But now we're discovering it may be integral to our blood vessels," Watts said.

"Our finding redefines what the functional blood vessels are, and is part of what can be dysfunctional in diseases that afflict us, including hypertension. We need to pay attention to this layer of a blood vessel because it does far more than we originally thought," she added.

Earlier studies, Watts said, had shown that PVAT plays a role in the functioning of blood vessels, finding that it secretes substances that can cause blood vessels to relax as well as substances that can cause it to contract.

In the current study, the researchers decided to test whether PVAT provides a structural benefit to arteries by assisting the function of stress relaxation.

They tested the thoracic aorta in rats, and found those with intact PVAT had more stress relaxation than those without.

The study revealed that the pieces of artery with surrounding fat had measurably relaxed more than those without.

Watts and her colleagues then tested other arteries, and were able to duplicate the same response.

"It's not something you see only in this particular vessel or this particular species or this particular strain. But that maybe it's a general phenomenon," she said.

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Agencies
July 24,2020

Colorado, Jul 24: A new study has found that physical stress in one's job may be associated with faster brain ageing and poorer memory.

Aga Burzynska, an assistant professor in the Department of Human Development and Family Studies, and her research team connected occupational survey responses with brain-imaging data from 99 cognitively normal older adults, age 60 to 79. They found that those who reported high levels of physical stress in their most recent job had smaller volumes in the hippocampus and performed poorer on memory tasks. The hippocampus is the part of the brain that is critical for memory and is affected in both normal ageing and in dementia.

Their findings were published this summer in Frontiers in Human Neuroscience under the research topic 'Work and Brain Health Across the Lifespan.'

"We know that stress can accelerate physical ageing and is the risk factor for many chronic illnesses," Burzynska said. "But this is the first evidence that occupational stress can accelerate brain and cognitive ageing."

She added that it is important to understand how occupational exposures affect the ageing of our brains.

"An average American worker spends more than eight hours at work per weekday, and most people remain in the workforce for over 40 years," Burzynska said. "By pure volume, occupational exposures outweigh the time we spend on leisure social, cognitive and physical activities, which protect our ageing minds and brains."

Physical demands at work

Burzynska explained that the association between "physical stress" and brain/memory were driven by physical demands at work. These included excessive reaching, or lifting boxes onto shelves, not necessarily aerobic activity. This is important because earlier work by Burzynska and her colleagues showed that leisure aerobic exercise is beneficial for brain health and cognition, from children to very old adults. Therefore, the researchers controlled for the effects of leisure physical activity and exercise.

As expected, leisure physical activity was associated with greater hippocampal volume, but the negative association with physical demands at work persisted.

"This finding suggests that physical demands at work may have parallel yet opposing associations with brain health," Burzynska explained. "Most interventions for postponing cognitive decline focus on leisure, not on your job. It's kind of unknown territory, but maybe future research can help us make some tweaks to our work environment for long-term cognitive health."

She added that the results could have important implications for society.

"Caring for people with cognitive impairment is so costly, on economic, emotional and societal levels," Burzynska said. "If we can support brain health earlier, in middle-aged workers, it could have an enormous impact."

The researchers considered and corrected for several other factors that could be related to work environment, memory and hippocampus, such as age, gender, brain size, educational level, job title, years in the occupation and general psychological stress.

One piece of the puzzle

"The research on this topic is so fragmented," Burzynska said. "One previous study linked mid-life managerial experience with greater hippocampus volume in older age. Another showed that taxi drivers had larger hippocampi than a city's bus drivers, presumably due to the need to navigate. In our study, job complexity and psychological stress at work were not related to hippocampal volume and cognition. Clearly, our study is just one piece of the puzzle, and further research is needed."

The magnetic resonance imaging (MRI) data used for the study was collected at the University of Illinois Urbana-Champaign between 2011 and 2014.

CSU researchers now can collect MRI data with the new 3T scanner at the University's Translational Medicine Institute.

With this new capability, Burzynska, along with Michael Thomas and Lorann Stallones of CSU's Department of Psychology, is launching a new project, "Impact of Occupational Exposures and Hazards on Brain and Cognitive Health Among Aging Agricultural Workers," which will involve collecting MRI brain scans and identifying risk and protective factors that could help the agricultural community age successfully. The project recently obtained funding as an Emerging Issues Short-Term Project from the High Plains Intermountain Center for Agricultural Health and Safety.

The Department of Human Development and Family Studies is part of CSU's College of Health and Human Sciences.

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Agencies
January 25,2020

Washington D.C., Jan 25: A new study conducted by a team of researchers reveals why individuals who have a history of early life adversity (ELA) are disproportionately prone to opioid addiction.

The study conducted examined how early adversities interact with factors such as increased access to opioids to directly influence brain development and function, causing a higher potential for opioid addiction.

The study was lead by UCI researchers and was published in Molecular Psychiatry.

Tallie Z. Baram, MD, PhD, the Danette Shepard Chair in Neurological Sciences at the UCI School of Medicine and one of the senior researchers for the study, was on the take that the widely known factor genetics that plays major role in addiction vulnerability, cannot be solely held responsible for the recent rise in opioid abuse.

To further clarify, the researchers simulated ELA in rats by limiting bedding and nesting materials during a short, postnatal period of time.

In female rats, this led to striking opioid addiction-like characteristics including an increased relapse- behaviour, for example.

As observed in addicted humans, the rats were willing to work very hard (pay a very high price) to obtain the drug.

Baram said: "Ultimately, we found that conditions during sensitive developmental periods can lead to vulnerability to the addictive effects of opioid drugs, especially in females, which is consistent with the prevalence of ELA in heroin-addicted women."

These findings can be used to highlight the importance given to sex differences in future ELA-related studies on opioid addiction, and in future prevention or intervention strategies being developed to address the growing opioid crisis.

The study conducted examined how early adversities interact with factors such as increased access to opioids to directly influence brain development and function, causing a higher potential for opioid addiction.

The study was lead by UCI researchers and was published in Molecular Psychiatry.

The study found that unpredictable, fragmented early life environments may lead to abnormal maturation of certain brain circuits, which profoundly impacts brain function and persists into adolescence and adulthood.

Tallie Z. Baram, MD, PhD, the Danette Shepard Chair in Neurological Sciences at the UCI School of Medicine and one of the senior researchers for the study, was on the take that the widely known factor genetics that plays major role in addiction vulnerability, cannot be solely held responsible for the recent rise in opioid abuse.

To further clarify, the researchers implanted ELA in rats by limiting bedding and nesting materials during a short, postnatal period of time.

In female rats, this led to striking opioid addiction-like characteristics including an increased relapse- behaviour, for example.

As observed in addicted humans, the rats were willing to work very hard (pay a very high price) to obtain the drug.

Baram said: "Ultimately, we found that conditions during sensitive developmental periods can lead to vulnerability to the addictive effects of opioid drugs, especially in females, which is consistent with the prevalence of ELA in heroin-addicted women."

These findings can be used to highlight the importance given to sex differences in future ELA-related studies on opioid addiction, and in future prevention or intervention strategies being developed to address the growing opioid crisis.

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