Soaked Vs Raw Almonds: We Unveil The Truth

Widely known for its numerous benefits, Almonds are seeds or nuts of a tree called Prunus dulcis. They are native to Iran and its surrounding regions but are cultivated worldwide. We have all been recommended to eat almonds at some point in our lives as they promote a healthy lifestyle.

Packed with vitamin E, almonds act as an immunity booster. Apart from being a rich source of proteins, nutrients, vitamins, and minerals, almonds are also one of the tastiest and most versatile tree nuts. 

Due to its versatility, people are often confused about the best way to consume almonds. There is often a debate regarding the benefits of having soaked almonds over raw almonds. Soaking almonds overnight for at least a period of 6-8 hours before having it is often recommended.

Here are 7 reasons why you should soak almonds before eating them.

  1. Eases Digestion: Almonds may be difficult to digest because of their hard texture. Soaking almonds overnight softens them making the whole process of digestion a lot easier [1]. Soaking almonds also leads to the release of the enzyme called lipase which stimulates the digestion of fats in the body. 
  2. Nutritional Content: Our body can absorb more nutrients from soaked almonds than raw almonds. The soft texture of the almond after soaking will facilitate chewing which in turn leads to the absorption of more nutrients. The outer brown peel of almonds contains a substance called tannin. Tannin is said to prevent nutrient absorption and inhibits the release of enzymes until proper sunlight and moisture conditions are reached. Once the almond is soaked in water, due to moisture the outer peel comes out easily allowing the nut to release more nutrients. Soaking almonds overnight also reduces phytic acid which inhibits nutrient absorption [2].
  3. Weight Loss And Aging: Soaked almonds are rich in antioxidants [3] which eliminate harmful free radicals from the body and prevents inflammation. Antioxidants like vitamin E delays the process of aging and help you maintain your younger-looking self. Soaked almonds also aid in weight loss. They are rich in monounsaturated fats because of which you can munch on almonds and satiate your midnight hunger pangs without gaining additional weight [4].
  4. Regulates Cholesterol and Blood Pressure Level: Soaked almonds help regulate cholesterol levels and blood pressure. They are rich in protein, magnesium, folic acid, potassium, which helps in combating heart diseases and reduces the chances of artery congestion [5]. Moreover, they help regulate blood sugar levels, which reduces the risks of diabetes [6].
  5. Better Taste: Some people prefer soaked almonds as they taste much better than raw almonds. Soaking the almonds makes it softer and gives it a better texture and taste. They are also easier to chew. Raw almonds are hard and have a bitter taste making it less appealing to eat.
  6. Skin and Hair: Soaked almonds can be blended with milk to be used as a face scrub and body moisturizer. This scrub acts as a great exfoliating agent and can also be used to treat skin inflammations. Using a hair mask with soaked almonds will give luster to your hair and help in preventing hair fall and hair damage due to their high nutrient profile.
  7. Other Health Benefits: The high content of folic acid in soaked almonds helps in reducing birth defects during pregnancy. They are often recommended to pregnant women as they are nutrient-rich and provide ample energy for the healthy development of the baby. Vitamin B17 present in soaked almonds helps to fight cancer and tumor growth [7]. Children are also encouraged to eat soaked almonds as they are said to boost their memory and act as a tonic for the brain. Constipation can also be treated with soaked almonds due to high fiber content.
    References:

    1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2854608/
    2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/
    3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4276397/
    4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3898316/
    5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946253/
    6. https://www.ncbi.nlm.nih.gov/pubmed/22296169
    7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986699/

5 Reasons Why Should Include Chia Seeds In Your Diet

Chia seeds have grown in popularity in recent years. From cereals to salad and smoothies, these edible seeds are everywhere these days. The word ‘chia’ in itself means strength and the seeds are harvested from a flowering plant in the mint family known as Salvia hispanica. Once cultivated by the Aztecs, chia seeds were a staple of Mayan and Aztec diets.

Chia seeds are nutrient-dense and contain healthy omega-3 fatty acids, carbohydrates, minerals, protein, fiber, and antioxidants. Don’t be fooled by their size, an ounce of chia seeds (about 2 tablespoons) contains 138 calories, 10 grams of fiber, 9 grams of fat and 5 grams of protein, as well as 17 percent of your daily calcium needs, 12 percent of the iron and 23 percent of your magnesium [1].

Chia seeds are tasteless, which means it can be added to almost anything – from granola bars to cereals, sauces, and baked goods. When added to water, these seeds expand to hold about 10 times their dry weight and swell into gel-like globules

Here are five reasons why you need to incorporate chia seeds into your diet

1.Loaded with Nutrients & Minerals:  A combination of calcium, magnesium, phosphorus, and manganese makes chia seeds extremely nutrient-dense. You can get 20% of your daily calcium requirement from chia seeds, which makes it a great choice for people who do not consume dairy products [2].

Calcium is essential for bone health, while Manganese plays an important role in collagen production. Magnesium is known to improve mood and the quality of sleep, whereas phosphorus helps from cell structures and keeps the bones healthy. Whip up a smoothie with some chia seeds for a boost of energy. You can also sprinkle some seeds on your yogurt or oatmeal.

2. Full of Antioxidants: Chia seeds are rich in antioxidants which helps the body defend itself from cell damage. Antioxidants are known to fight free radicals [3], which contribute to aging and diseases like cancer. Add some chia seeds to our cereal for healthier and younger-looking skin.

3. High In Fiber: Chia seeds are one of the best sources of fiber as 40% of its weight is made up of roughage [1]. Its high soluble fiber content contributes to a feeling of fullness, which keeps you from snacking mindlessly.

This makes chia seeds a good option for people trying to lose weight. Fiber also helps keep the gut healthy and prevents constipation. It promotes slower absorption of your food which keeps blood-sugar levels stable. Add chia seeds to your salad or stir fry it with veggies for a healthy and wholesome meal.

4. Rich In Protein: Chia seeds are an excellent source of protein and amino acids, especially for vegans and vegetarians. About 14% of chia seed’s weight is protein, which is comparatively high when it comes to most plants [1].

Protein is crucial for our overall health and promotes healthy muscle growth and hormone balance, amongst other things. Protein also helps you feel fuller for longer, aiding in weight loss. Satiate your sugar cravings with some easy to whip chia pudding. Creamy, satisfying and packed with proteins, chia pudding is a healthy take on desserts.

5. Packed with Omega-3 fatty acids: Often referred to as the ‘superfood’, chia seeds are the richest plant source of Omega-3. These unsaturated fats help keep the heart and brain healthy.

Omega-3 also protects the body against inflammatory diseases such as Arthritis [4]. Unlike flax seeds, you don’t have to ground chia seeds to benefit from its nutritional properties. The gel from soaked chia seeds can replace egg in vegan baking. You can also top your baked goods with toasted chia seeds for a healthy crunch.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627181/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796167/

Good Vs Bad: Choosing Healthy Fats

For years we’ve been told that fats are responsible for clogged arteries, obesity, and diabetes, among other things. However, not all fats are created equal. Knowing the difference between the good and the bad fats can help you decide which to avoid and which to eat.

Fat is a nutrient that is crucial for normal and healthy body function. The body uses it to build nerve tissue and it also supports cell growth. In addition, they are vital for the digestion, absorption, and transportation of vitamins A, D, E, and K. So, the fact of the matter is, our body needs fats.

To make the best dietary choices, it is important to understand the different kinds of fats and how they affect the body. There are 2 main types of fats – unsaturated and saturated fats.

Healthy Fats

Unsaturated fats are considered healthy fats and include polyunsaturated and monounsaturated fats. Unlike saturated fats, these are liquid at room temperature. Incorporating healthy fats in your diet can help you feel fuller for longer, thus promoting weight loss. To include unsaturated fats in your meals, consider drizzling a dash of olive oil, adding a few slices of avocado or a small serving of nuts.

  • Monounsaturated Fatty Acids: Eating foods rich in monounsaturated fatty acids helps reduce bad cholesterol low-density lipoprotein (LDP) levels in your blood, which can lower the risk of heart disease and stroke. They help your heart stay healthy by increasing the level of good cholesterol or high-density lipoprotein (HDL) in your blood [1].

Some good sources of monounsaturated fats include avocados, nuts, olive, peanut butter and cooking oils made from plants or seeds like sesame, sunflower, canola, olive, peanut, and soybean.

  • Polyunsaturated Fatty Acids: Polyunsaturated fats help reduce the risk of cardiovascular diseases by lowering your LDL cholesterol. The two main types of polyunsaturated fats are omega-3 and omega-6 and both offer excellent health benefits. These fats are essential for normal body functioning and cannot be made by the body, therefore they must be obtained from food. They play a role in many important body processes such as blood clotting and blood pressure regulation.

  • Omega-3 Fatty Acids: Studies suggest that Omega-3 is beneficial for heart health and reduces the risk of coronary artery disease [2]. They help lower the triglyceride levels in the blood, the increase of which puts the heart at risk. They are also known for their anti-inflammatory properties.

Good sources of omega-3 fatty acids include fatty fish such as tuna, salmon, mackerel, and sardines. Whereas flaxseeds, walnuts, nuts, chia seeds, and canola oil are some of the plant-based sources of this fatty acid.

  • Omega-6 Fatty Acids: Omega-6 fatty acids have also been linked to protection against heart disease and diabetes, and are an important source of energy for the body. These fats can also help with the symptoms and pain of rheumatoid arthritis [3].

Foods in omega-6 fatty acids include vegetable oils such as soybean, sunflower, walnut, and corn oils.

Unhealthy Fats

Saturated and trans fats are the two main types of unhealthy fats. These fats are usually solid at room temperature, which is why they’re typically referred to as solid fats.

  • Saturated Fats: This type of fat comes mainly from animal sources of food, such as red meat, poultry, and full-fat dairy products. Saturated fats raise LDL cholesterol levels, which increases your risk of cardiovascular disease [4].

Processed and junk food have a lot of saturated fat, excess of which can lead to weight gain

  • Trans Fats: Trans fats serve our body no nutritional purpose [5]. Health experts recommend that the consumption of this kind of fatty acid should be as low as possible.

Meat and dairy products contain a small amount of naturally occurring trans fats. However, it’s artificial trans fats that are considered dangerous as it not only raises LDL cholesterol but also lowers good HDL levels. Being linked to heart disease and stroke [6], artificial trans fats have been banned in several countries.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5875103/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5634864/
  4. https://www.internationaljournalofcardiology.com/article/S0167-5273(18)36924-9/fulltext
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4016047/
  6. https://www.ncbi.nlm.nih.gov/pubmed/26620830

8 Tips To Help You Stick To Keto Diet This Party Season

The year 2019 certainly qualifies as a year that flew past quickly for a lot of us. Now that it is nearing the end, people all around are bombarded with parties and chances of bingeing on food, the major ones being Christmas, New Year, and not to forget the lavish Indian weddings. This definitely has an impact on your waistline, if not your overall health. 

Yes, we understand that a diet is not something that naturally comes to mind in the holiday season, but you can actually stick to your food routine, especially the amazing keto diet, and still enjoy the holiday season in style. 

What Is Keto Diet?

The ketogenic diet aims at reducing the intake of carbs and shifts the focus of the digestive system towards fats and ketones (the chemical made by your body for converting fat to energy). For individuals who struggle with diabetes, insulin resistance, and face difficulties in controlling body weight, this is an excellent option. The body burns fat in place of carbs to produce ketones and stops relying entirely on glucose for energy. Keto diets keep insulin-release to the minimal and make the body utilize stored fat, creating weight loss situations.

How Can You Stick to Keto This Season?

1. Choose right: Usually, a keto-based diet allows only 10 percent of your daily calorie quota from carbs, this means you can only have about 20 to 30 grams of it (this may differ as per nutritionist’s guidance). This is why you need to choose low-carb and protein-rich foods at a party with a whole lot of greens. However, don’t forget to check for hidden carbs, for instance, breadcrumbs coating on appetizers, rich-cream paneer, etc.

2. Plan food: If you know about plans in advance, then you can plan your meals too. Eat a protein-rich dish at home before stepping out. You can even carry a small snack for the times when the party continues through the night or for when you might be stuck in traffic. 

3. Don’t give into pressure: While attending someone’s party, it is okay to give them a heads-up about your dietary restrictions. Gluten-free and vegan diets are very common these days. However, another side to this would be your friends and family calling you a downer for sticking to a diet during the holidays. Stay firm and don’t give into the pressure to having ‘one small item’. In fact, you could cook and carry a delicious diet-friendly meal for everyone at the party.

4. Motivate in advance: Keep a list of reasons why you started this diet, handy. When you feel rather vulnerable with all the food around you, pull out this list out and read it. Another key tip is to plan in advance for your cravings and weak moments. If you have been on a diet for a while, you can understand and predict your moments of craving and what really tempts you, here’s how you can deal with them.

  • For these times you can carry small snacks that will be filling. 
  • A study [1] suggests that you need to form habits to deal with temptations every single time, and not just think about curbing it at that moment. You can train your mind in advance to eat right.
  • During the moment, if you are drawn to the food counter, take a few deep breaths and let the thought pass. This study [2] suggests small meditations help in curbing that sudden temptation. 
  • If that doesn’t work, replace your activity or distract yourself for the moment. Remember temptations are temporary, their effects are not!
  • Plan to motivate yourself well in advance. 

5. Every single time matters: It’s true that the one small cookie or a bite of French fries will not immediately pile on the weight, but it will break your will power to fight cravings. Tell yourself that every time matters! Do not strengthen your brain muscle to give in, instead train it to be firm, as it creates a series of ‘one small bite or one small dish’ leading to you being weak when the cravings come. 

6. Sleep well: Sleeping well is tough when you have late night parties and then after parties (and after-after parties!) However, sleep you must! Try to get enough rest during the day as sleep is directly connected to your mental health. If you have a hangover, are in an irritable mood or slightly anxious you are more likely to give in to cravings and binge on some comfort food [3]. 

7. Slow down: Since your food options are limited, why not trick your mind to think you are eating a full, hearty meal. Sit down and have a slow meal, by this we mean relish each bite and chew slowly. Mindless eating makes you feel hungry soon, and leaves your mind unsatisfied, craving more.

References:

  1. https://www.psychologicalscience.org/publications/psychological_science
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731333/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3086895/

8 Foods To Eat Your Way Out Of A Hangover

Sometimes (often during weekends) you wake up with a terrible headache, dizziness, dry skin, and little memory of the previous night’s binge drinking with friends. Maybe you didn’t need to have that fifth drink, even though it tasted delicious. Now, we can’t do much about the last evening’s embarrassing videos and photos, but we could help you with the hangover, by suggesting these nutrient-rich foods.

What Happens in a Hangover?

That soul-crushing hangover is nothing but the alcohol interfering with the neurotransmitters of your brain. Alcohol is known to release reward chemicals like dopamine, hence you feel happy when you have a drink or two. Now, when the drinking stops your brain takes time to regain its regular balance of these happy chemicals, making you feel confused and sometimes sad. 

Additionally, when your body processes alcohol it creates a substance called acetaldehyde, which makes you feel nauseated and gives you those neverending headaches. If you drink moderately, your liver can get rid of acetaldehyde, however, when you binge it puts pressure on your liver, causing the sick-in-the-stomach feeling, literally. Of course, the dehydration and acidity due to lack of water and food, doesn’t help.

How Can You Fight Hangovers?

Since you can’t turn back time and drink in moderation, eat these foods the next morning to get rid of the hangover.

1. Bananas: When you are dehydrated, your body loses electrolytes such as sodium and potassium. [1] One banana has almost 12% of the potassium that a person needs daily [2]. Bite into this yellow fruit and see the magic.

2. Eggs: Your morning omelet is packed with amino acids that help produce antioxidants in your body. Now when you drink, it depletes your body of these powerful fighters that aid your liver to process alcohol. Eggs help fuel-up these antioxidants in your body, making you feel healthier and full [3].

3. Nuts: Alcohol stays in your bloodstream for 24 hours. Almonds, walnuts, and other nuts contain magnesium, which helps break it down for your liver [4]. This eases hangover symptoms.

4. Leafy Vegetables: Alcohol is known to attack the iron storage in your body, hence you feel fatigued the next day along with having a pale, dull skin [5]. Spinach, kale, and other leafy vegetables are rich in folate or iron and help replenish this nutrient in your body.

5. Ginger: This amazing root has a host of health benefits. It is ideal to cure a sore throat, nausea, and upset stomach that come with hangovers. It has anti-inflammatory properties and calms the acidity [6] in the body, soothing the throat and the stomach.

6. Coffee: If you’re severely dehydrated, coffee may not be the best option, but it might be a boon if you have it an hour after drinking enough water. It has anti-inflammatory properties that soothe the stomach [7]. If you need to get to work, you will definitely need a caffeine pick-me-up after a fatigued and confusing morning. Stick to a light one with milk.

7. Other Fruits: Have water-rich and citrus fruits like orange, pineapple, watermelon, and berries that are packed with vitamin C and fiber to help your body recover. This vitamin helps slow down the conversion of alcohol into acetaldehyde easing symptoms of a hangover [8].

8. Oatmeal: Complex carbs in oatmeal provide a slow and steady release of sugar into your body, helping you avoid the spikes of high or low blood sugar [9], common after an alcohol binge. 

References: 

  1. https://www.ncbi.nlm.nih.gov/pubmed/14044808
  2. http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1930162/
  4. https://www.ncbi.nlm.nih.gov/pubmed/23740536
  5. https://www.ncbi.nlm.nih.gov/pubmed/11505030
  6. https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/ginger
  7. https://www.sciencedirect.com/science/article/abs/pii/S175646461200093X
  8. https://www.ncbi.nlm.nih.gov/pubmed/12499341
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1322250/

 

Top 5 foods for beautiful skin

We usually think that expensive serums or lotions are the reason behind someone’s glowing skin. Or maybe the person is plain lucky to have been born with a radiant blemish-free skin.

Yes, moisturizers, genes and expensive beauty products have a role to play. But it’s only a supporting role. The real hero behind gorgeous and lustrous skin is FOOD. So whether you want to get rid of acne, fight premature aging or reduce fine lines, eating right is the right way ahead.

After all, you are what you eat.

So, here’s the list of top 5 foods for beautiful skin-

Continue reading

How To Recover From The Weekend Party

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“Saturday Saturday…” Remember the Alia Bhatt-Varun Dhawan-star number that soared in popularity charts. Because the mere thought of the weekend is enough to make you jump with joy. Weekends are usually all about meeting your favourite pals, shopping, watching the latest movie and hanging out at the newest café in town.

While the weekend is about having a blast, the one thing that takes the maximum beating is your weight. Whether it’s skipping breakfast, late dinners, erratic sleep hours, bingeing on fried foods and desserts, zero exercise, or downing a few drinks; Saturday and Sunday become speed bumps in your weight loss journey. Continue reading

Your Holi delicacies have numerous health benefits

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For most people, Holi is the festival of colours, water guns, and mischief which marks the beginning of spring. For foodies, Holi is the time to gorge on mouth-watering delicacies.

Like every Indian festival, Holi is noshing down dahi wada, gujiya, malpua, and gulping down glass after glass of the famous cooling thandai!

But, what if we told you that apart from taste, there are numerous health benefits of these greasy and sugary titbits that you eat on Holi– only if you master the right portion size?

And the good news: you can savour these treats not just on Holi, but the year around.

Keep reading to know more. Continue reading

It’s a spicy affair – Indian spices and their uses

With friends belonging to different parts of India, my taste buds have been treated with all sorts of delicacies – dal pakwaan, handwa, thalipeeth, makkai roti with sarson ka saag, thepla, bisi bele bhaath, idiappam, gate ki sabji, dal bati, to name a few. And on the occasions, I have visited their homes; I have seen their kitchen shelves stacked with the same spices that my mother uses.

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Spices are a regular feature in every Indian kitchen. These spices not only add dollops of taste and a pop of colour but also bring in a host of health benefits.

Besides food enhancers, spices have been long recognized for their medicinal properties. No wonder my grandma always insists on a cup of ginger tea when I am down with a cold. Or a teaspoon of methi daana when I am constipated.

Without further ado, let’s explore the staple ingredients which lend Indian food their magic: Continue reading

Decoding detox

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“You go ahead with your red velvet milkshake. I’ll sip this detox juice that I ordered online. It’s made of these amazing berries with magical weight-loss properties. Cost me a bomb, but I have lost three kilos.”

I recall this conversation between two teenage girls on the adjacent table when I was dining out last Sunday. Detox diets have become a trend these days, thanks to aggressive marketing on the internet. And at every gathering, you’ll always come across a friend or relative who promotes detox and can’t stop gushing about its health benefits.

But what exactly is a detox?

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Detox, shortened for detoxification, is a process where you aim to flush out toxins from your body. Toxins are the chemicals, pollutants, artificial ingredients, food additives, hormones, and pesticides that creep into your food. Over time, these toxins invite health problems – hormonal imbalance, impaired immunity and nutritional deficiencies to name a few.

Your liver, intestines, kidneys, blood and skin work round-the-clock to remove these harmful substances. However, given the pollution and adulterated food we eat, it’s impossible for the organs to keep a tab on all toxins.

Thus, a detox diet helps you to give up on toxin-rich foods in order to ensure your health. From once-a-week to a three day or a week-long program, you can choose from a detox plan that suits you.

How does a detox work and what are its benefits?

Cleansing the body in the current atmosphere of contamination is the key benefit of detox diets.

Generally, detox plans revolve around juices, water, veggies, and fruits. A good intake of fiber and liquids speeds up the detoxification process through urination and bowel movement. Eating natural foods boosts your well-being.

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Another key benefit of such diets is weight loss. Most detox diets restrict the intake of grains, dairy, eggs, poultry, fish and meat which drastically cuts your calorie intake. Also, you have to give up on your bottle of booze and soda. Giving up on your favorite foods may be tricky, but the benefits are enormous.

The liver flushes out toxins, promotes digestion and regulates blood sugar, insulin, estrogen, and testosterone and cholesterol production in the body. However, eating processed foods, eating out too often and excess alcohol results in toxic build-up and inflammation in the liver. As a result, fat gets deposited around your belly. It’s next to impossible to lose this fat, even after restricting your calorie intake, unless you cleanse your liver.

Also, detox diets boost digestion and make your body efficient at soaking up nutrients and eliminating waste. So, the next time you hit a weight loss plateau, opt for a detox diet.

But don’t go overboard with the detox plan. You’ll definitely lose weight, but a detox is not the best method for permanent weight loss. Any diet that involves fasting or restricting entire food groups cannot be followed in the long run. A two-day detox plan is enough to blast the plateau effect.

bon happetee best diet chart app

That said detox can be followed at home with easily available ingredients and a simple diet plan. No need to shop at the supermarket or online for those fancy ‘detox’ juices and teas that burn a hole in your pocket – like the girl at the restaurant.

All you need to do is stock up vegetables and fruits. You can juice them up or whip up a vibrant-looking salad. Be creative and colourful – that’s the trick to a successful detox!

And if you can’t come up with something fun and interesting, don’t worry. The bon happetee app is happy to help you. The app has a section where you can choose from a variety of options and plan your own cleansing program.

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So, are you ready to bask in the goodness of veggies and fruits?

content writer - bon happetee diet plan app

Vishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.