Tag Archives: cholestrol

What is quinoa and what are its health benefits?

Have you ever wondered whether the cereal you are consuming at breakfast is high on nutrition or not?  Well, quinoa (pronounced as keen-waah) is a healthy breakfast option that includes all the nutrients found in a healthy cereal and more. Quinoa is a seed native to the Andes mountains in South America and used to be a staple food for the locales. Now it is emerging as a super food globally and is gaining immense popularity among health fanatics and food lovers alike.

First of all, the misconception about quinoa is that it is a cereal. It is not. Neither is it a grain. It could be called a “pseudo cereal” because of its nutrients, similar to those found in most cereals. The unique quality of quinoa is that it can be eaten just like other cereals but is comparatively much higher in nutrition. It is a rich source of protein, complex carbohydrates and iron. It can be also called a complete protein as it contains all the essential amino acids needed by our body, therefore it is even a great food for vegans. Quinoa is becoming more and more accessible as it can be found in most supermarkets.

Another interest fact about quinoa is that it does not contain gluten, so it can be consumed by suffers of the celiac disease. Quinoa can be prepared in a manner similar to rice. You might experience some bitterness in quinoa, which is due to the presence of saponin in its natural state. Saponin even acts as a natural pesticide for Quinoa. It had been found that a pre-rinsing of quinoa with water before cooking is sufficient to remove the saponin. There is no need to soak further.

You can easily incorporate quinoa into your breakfast cereal, cookies, porridge, sprouts, pies, multigrain bars, cake flour, stew, salads and fritters. Quinoa can even be popped like popcorn.  One serving of quinoa can give you 8.14g protein, 4.6g iron, 7g dietary fibre, 222kcal energy, 31mg calcium and 318mg potassium. Apart from these nutrients, quinoa contains magnesium, manganese and riboflavin too in good amounts. With a glycemic index of 53 and a glycemic load of 13, quinoa is quite low on the glycemic index, making it suitable for diabetics too.

Quinoa can be a good alternative to rice, as it contains much more protein than rice and wheat. Also, rice and wheat have a higher glycemic index than quinoa.

According to research studies, quinoa seeds contain good amounts of anti-inflammatory substances. Quinoa possesses various health benefits such as promotion of bone health, help in reduction of cholesterol, prevention of gall stones and is even a good source of dietary fibre. Saponin present in quinoa is found to be a very potent antiseptic for healing skin infections.

If you can access quinoa easily, incorporate it into your daily diet to reap its various health benefits.

— this article is written by a dietitian @ FitHo
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Health News – Is Diet Soda Bad For You

Snacking is healthy but are you having the right snack. Most of us sit in office through a major part of the day and often tend to munch on unhealthy food to kill the boredom. Read more to know how to snack healthy in office.

The soda study examined 2,564 people in Manhattan, US and found that those who reported consuming diet fizzy drinks daily had a 61 percent higher risk of vascular (more…)

— this article is written by a dietitian @ FitHo

Healthy Breakfast Ideas

Skipping breakfast doubles your odds of obesity says a research. It is a must for everyone, especially if you’ve got a busy lifestyle. A good nutritious breakfast gives you energy, promotes brain activity and helps you lose weight as you will be craving less for the unhealthy snacks. If you skip breakfast you might not make up for the nutrients missed for the day.

Here are some healthy breakfast ideas and about how it should not be a large meal. ‘Breakfast like a king’ does not mean eat a huge breakfast, as even one very large meal increases your chances of gaining weight.

Basics for a Healthy Breakfast

The breakfast should have a balance of complex carbohydrates, fiber, protein and some amount of fat in moderation. This will give you maximum health benefits and keep you satisfied and not giving the churns in your stomach.

Here are a few options that you can include in your daily breakfast:

Whole grains: This includes breads and cereals made with 100% whole grain.
Low Fat Protein: Eggs, beans, lean meats, nuts and seeds.
Low Fat Dairy: Low fat milk, yogurt, cottage cheese, soy milk, low fat cream.
Fruits and Vegetables: Fresh fruits and vegetable juices without any sugar or eat the fruits raw.

Portion Control: Don’t over eat because the extra calories will just get stored as fat.

Benefits of Eating Breakfast

Get the body requirement of nutrients.
You will eat less later through out the day.
Eating healthy breakfast helps lower cholesterol level.
Gives you energy and concentration during work, making you less sluggish.
It helps you in controlling weight.
Keeping cholesterol level down will keep your heart healthy and keep you pumping for longer time.

So, make sure you don’t skip breakfast, and eat it correctly!

— this article is written by a dietitian @ FitHo

Reading Nutrition Labels Correctly

Nutrition labels are supposed to tell us how healthy or unhealthy a food really is. Some of us read them, many don’t. But if you read them, are you reading them correctly? Reading nutrition label can help make wise food choices but knowing how to read the nutrition fact label can be complicated without the right guide. So, let us show step by step how to correctly read the nutrition label:

Reading a Nutrition Label

Step 1- Start with serving size
At the top of the label are the serving size and the number of servings per container.  Serving sizes is the amount of food that is typically eating in one serving indicated by cup or number. Serving sizes differ on each food label and may not equal the serving size you normally eat. If you (more…)

— this article is written by a dietitian @ FitHo