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/

Diet & IVF Treatment: Is There A Connection?

It’s been almost 40 years since the first baby was born through in vitro fertilization (IVF) and today many people are opting for this treatment. IVF is the most effective form of assisted reproductive technology. During this process, mature eggs are retrieved from ovaries and fertilized by sperm in a lab. Then the fertilized egg (embryo) or eggs (embryos) are transferred to a uterus. 

Several studies have reported that the success rate of IVF treatment is relatively high when combined with a tailored diet [1]. It helps manage issues such as ovulatory infertility [2], sperm DNA damage [3], poor semen quality [4], polycystic ovaries [5], and endometriosis [6].

What to Nutrients to Have During IVF Treatment?

  1. Folate-rich foods
    Folate can improve your fertility rate by increasing progesterone levels and reducing risks of ovulatory infertility [7]. It is also a vital nutrient for men who are trying to conceive. Studies have proven that folate consumption can improve sperm concentration and motility [8]. For including folate in your diet, consume daily servings of vegetables such as  broccoli, spinach, cabbage, and beetroot [9]. Fruits such as papaya, pineapple, orange, and other citrus fruits are excellent sources of folate. Legumes such as beans, peas, and lentils are also rich in folate.

  1. Iron-rich foods
    Research says that proper iron nutrition is essential for lowering the risk of ovulatory infertility, an inability to produce healthy eggs [10]. Include iron-rich foods in your diet such as meat, poultry, fish, green leafy vegetables, whole grains, eggs, raisins, etc. Also, to enhance iron absorption, it is necessary  to pair them with vitamin-C-rich foods [11].
  1. Healthy fats
    Healthy fats include monounsaturated fats and polyunsaturated fats (omega-3 and omega-6). According to a study [12], omega-3 fatty acids can promote fertility in men by improving sperm morphology. Another one quotes that omega-3 acids can lead to improved pregnancy rates in overweight and obese women undertaking IVF treatment [13].

What Not to Have During IVF Treatment?
Just like how certain foods improve the chances of conception during IVF. There are certain foods that both men and women should avoid while undergoing this treatment, they are discussed below:

  1. Unhealthy fats
    Unhealthy fats such as saturated fats and trans fats can have a negative impact when consumed in excess. For example, processed red meat, an important source of saturated fat can lower sperm concentration and total sperm count [14]. Trans fats are usually found in fried foods, processed and baked foods. Therefore, refrain from such foods during IVF treatment.
  1. Alcohol
    Studies suggest that women who are planning to conceive should abstain from consuming alcohol as it can disrupt the normal menstrual cycle [15].  Alcohol can also affect the health of eggs and lead to fetus impairment.

  1. Caffeinated Beverages
    Limit the consumption of tea and coffee while undergoing IVF treatment. A recent study has revealed that  there is an increased rate of spontaneous abortion with more than 300mg caffeine/day [16]. Therefore do not consume more than 300 mg of caffeine per day during IVF treatment. If you can, refrain from it completely.

Diet plays a crucial role in increasing the success rate of your IVF treatment. A Mediterranean diet is one of the most recommended diets while undergoing fertility treatment. According to the latest study, this diet can improve the embryo yield in IVF [17]. It focuses on  high consumption of fruits, vegetables, nuts, seeds, legumes, and whole grains, moderate consumption of poultry, eggs, and dairy products, and limited consumption of red meat. The healthier you are, the better your chances of conceiving and having a healthy baby. 

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6079277/
  2. https://www.ncbi.nlm.nih.gov/pubmed/17209201?dopt=Abstract
  3. https://www.ncbi.nlm.nih.gov/pubmed/22935557?dopt=Abstract
  4. https://academic.oup.com/humrep/article/20/4/1006/701270
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3752890/
  6. https://www.researchgate.net/publication/325092608_Endometriosis_and_food_habits_Can_diet_make_the_difference
  7. https://www.fertstert.org/article/S0015-0282(07)00828-X/fulltext
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4614702/
  9. https://onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12193
  10. https://www.ncbi.nlm.nih.gov/pubmed/17077236
  11. https://www.ncbi.nlm.nih.gov/pubmed/2507689
  12. https://www.ncbi.nlm.nih.gov/pubmed/22416013/
  13. https://www.ncbi.nlm.nih.gov/pubmed/26742065/
  14. https://academic.oup.com/jn/article/144/7/1091/4615605
  15. https://pubs.niaaa.nih.gov/publications/arh26-4/274-281.htm
  16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5733907/
  17. https://rbej.biomedcentral.com/articles/10.1186/s12958-019-0520-9

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

What does a 1300 calorie Indian diet plan look like?

Are you on a meal plan that asks you to consume 1300 calories every day?

You will get the calorie, fats, protein, and carbohydrate content online for every food item. But it would be tough to collect all the data and calculate it in a way that it would total to around 1300 calories. Getting the correct food pairing, portion size and food choices would pose another challenge.

We know, because we have seen thousands of people struggling with getting the correct information on the Internet. However, at bon happetee, the solution is served to you right on your plate!

We’ve created a sample 1300 calorie Indian diet plan for you.

1300 calorie indian diet plan

You can eat the ‘high-calorie’ cheese, coconut chutney, potatoes, dates, and pasta even if you’re on a weight loss program. What matters is that you eat it at the right time and in the right quantity.

Here are some customized meal plans and food recommendations that complement your food choices, lifestyle and fitness goals.

1300 calorie indian diet plan

They take care of the fact that you get necessary quota of protein, fiber, carbs and fat in every meal you eat.

These plans also take away your trouble of calorie counting and meal planning. All you need to do is follow the meal plan for three months to get the desired weight loss results.

We also have a 1600 calorie diet plan and a 2000 calorie diet plan

Just download bon happetee and get started, with the best Indian weight loss app.

Sounds like a super plan, doesn’t it?

content writer - bon happetee diet plan appVishruta 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.

Indian diet for hair growth and health

indian diet for hair growthMothers are often seen scolding their kids because they forgot to eat nuts, didn’t drink the glass of milk or refused to eat spinach and dal. It might have happened with you when you were a child. It has happened with most of us.

Turns out mothers had a good reason to be strict when it came to consuming all these foods. Because they know that these nutrients are required for healthy hair.

Bon Happétee has compiled the best Indian diet for hair growth  and health- Continue reading

Let’s look at a 2000 calorie Indian diet plan

Diets didn’t work for you? Neither did drinking green tea? You didn’t lose a single pound. Furthermore, you are finding it extremely difficult to sleep and lose your cool for apparently no reason.

Extreme diets can do that to you – lead to disturbed sleep, mood swings and unhappiness.

At bon happetee we understand your frustration. Here is a sample plan to speed up your weight loss without compromising on your sleep, mental health and most importantly, taste.

Let’s look at a 2000 calorie diet plan-
Continue reading

6 tasty low carb Indian dinner ideas to make your weekdays interesting

Low-carb dinners or keto meals is a popular trend with weight watchers. Also, those who feel a little bloated after eating dinner, they may want to reduce their carb intake in the evening meal. However, most first timers struggle with easy and tasty low-carb recipes. They are even worried whether it will fill their tummy. Or would they find the food to be bland and boring? Bon Happétee has put together 6 yummy and satiating low carb Indian dinner ideas.

But before we go into that, let’s understand why low-carb dinners work magic for shedding the flab. Continue reading

How To Recover From The Weekend Party

Bon happetee lose weight fast at home

“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

How to boost your metabolism

Bon happetee weight loss app india

I swear I put in my best efforts but I still can’t lose weight because my metabolism is so slow.

I eat all these metabolic-boosting foods, but my metabolism refuses to budge.

Thanks to the internet, metabolism has become a buzzword for anyone on a weight loss program. And when they don’t lose the flab despite putting in their best efforts, they blame their metabolism.

First, let’s understand what metabolism is and what are the factors that affect it. Continue reading

Your Holi delicacies have numerous health benefits

bon happetee best diet chart app

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