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4 Benefits of Flax Seeds for Weight Loss

Planning For a Weight Loss Diet? You Cannot Skip on Flax Seeds!

The teeny-tiny nutritional powerhouses are popular for their weight loss benefits. On top of their impressive health benefits, these miracle seeds can help you shed pounds faster.

Flax seeds, also called ‘Alsi ke Beej’ in India, are brown-golden seeds taken from flax plants. They are rich sources of antioxidants, omega-3 fatty acids, and fiber, together these ingredients boost weight loss.

Let’s unravel if you can use flax seeds for weight loss, its safety, and side effects:

Nutritional Value of Flaxseeds

According to the US Department of Agriculture, a tablespoon of flaxseeds is packed with:

  • 37.4 calories
  • 1.28g protein
  • 2.95g fat
  • 1.91g fiber
  • 2.02g carbs

As for nutritional potency, here’s what it contains:

  • 27.4mg magnesium
  • 56.9mg potassium
  • 17.8mg calcium
  • 44.9mg phosphorus
  • 6.09mcg folate
  • 45.6mcg zeaxanthin and lutein

Also, it also offers tyrosine, lignans, tryptophan, tyrosine, valine, and healthy fats.

Let’s look at the 4 Benefits of Flaxseeds for Weight Loss:

1. Prevents Constipation

Being a good source of soluble and insoluble fiber, flax seeds not only keep you feeling satiated for longer but regulate digestive functions. The insoluble fiber promotes good gut bacteria to grow. This helps improve metabolism and prevent constipation.

2. Protein Power Pack

Flax seeds are full of proteins. Surprisingly, it delivers all 8 kinds of essential amino acids, which makes the seeds a complete protein pack.

3. Anti-Inflammatory Properties

Flax seeds contain a good amount of anti-inflammatory omega-3 fatty acid (or alpha-linolenic acid) and omega-6 fatty acid (or linoleic acid). These anti-inflammatory fatty acids prevent obesity and promote metabolism. Moreover, omega-3 fatty acids are heart-healthy and prevent many ailments such as type II diabetes and cancer.

4. Prevent Obesity

Flaxseeds have more than 800 times more lignans than other plants, which are rich in estrogen and antioxidants. The antioxidants combat free oxygen radicals that are responsible for cell damage and inflammation.

A Nutrition Journal published research also confirmed that consuming about 40g of flaxseed powder reduces inflammation and prevents diabetes. Inflammation is one of the major reasons behind obesity, insulin resistance, and diabetes.

Lignans also help you lose weight by improving the functions of fat-metabolizing cells.

3 Other Health Benefits of Flax Seeds

Some of the complimentary health benefits of flax seeds will make you add these to your diet:

1. Improved Cholesterol

People struggling with obesity often experience bad cholesterol. According to research, regular use of flax seeds improves good cholesterol levels. It can help reduce your cholesterol with regular use.

2. Reduced Waistline

Flax seeds are the perfect diet food to lose inches. In a study, participants with metabolic syndrome and healthy individuals consumed flaxseeds regularly. Both groups showed a significant decrease in the waistline. So, the tiny nutrient-rich seeds can help loosen up those pants for real.

3. Low-Calorie Count

A tablespoon of flaxseeds (crushed) contains as much as 55 calories. On the brighter side, the nutrition lighthouse delivers 18g of protein and an ample amount of dietary fiber to promote satiety for longer. Thus, due to calorie deficit, your body burns stored fat, melting away extra pounds.

How to Use Flaxseed for Weight Loss?

It’s best to add flax seeds in cereals, snacks, and meals that are rich in healthy fats and protein. It improves satiety and slows down the breakdown of flaxseeds energizing you for longer. But be sure to stay hydrated throughout the day to prevent constipation.

You can also eat or prepare a flaxseed drink to have on an empty stomach. The morning snack will activate your digestive system to absorb all your food nutrients and keep you active throughout the day.

How Much Flaxseed to Eat for Weight Loss?

Most studies have found that consuming 30g of whole flaxseeds over a period of 12 weeks is effective for weight loss. The weight loss seeds are effective for obese or overweight individuals, who are struggling with stubborn fat or unhealthy habits of overeating.

Final Verdict

Flax seeds for weight loss are the healthiest and most proven snacks to promote satiety and prevent overeating. Eating these first thing in the morning not only kick-starts the weight loss process but gives you a great energy boost. Also, eating flaxseeds will help improve your health and well-being in tons of ways.


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5 Benefits of Fennel Seed for Weight Loss

Fennel seed for weight loss is a blessing. Early research suggests that it effectively suppresses appetite and prevent overeating.

No wonder the benefits of fennel seed for weight loss, skincare, and digestion are innumerable. Rather, most Indians consume fennel seeds after meals for faster digestion. Above all, the sweet seeds are handy mouth fresheners too.

Moreover, fennel seeds are nutritional powerhouses, which not only boost weight loss but also regulate blood sugar and blood pressure.

Let’s unravel how the tiny aromatic seeds can help boost weight loss:

Nutritional Potency of Fennel Seeds

Fennel seeds are a great source of:

  1. Vitamin C
  2. Vitamin E and K
  3. Manganese
  4. Magnesium
  5. Iron
  6. Potassium
  7. Copper
  8. Zinc

As per WebMD, a teaspoon of fennel seeds serving contain:

  • 7 calories
  • 1 g carbohydrates
  • 1 g dietary fiber
  • 0.3 g protein
  • 0 fat, sugar & cholesterol

What Does Research Reveal About Fennel seed for weight loss?

As per the science daily research review, soluble fiber cuts the extra flab faster. Luckily, fennel seeds are also a great source of soluble fiber that’s easier on the stomach and curbs appetite for longer.

Herbalists have found fennel seeds to be effective in digestion. They relax the smooth muscles of the stomach and intestinal lining to lower bloating, gas, and stomach cramps.

Several studies have also found fennel seeds to reduce appetite in obese people with unwanted food cravings. Still, further research is being done on fennel seed for weight loss.

Below are 5 important reasons that make fennel seed the ideal spice to lose weight:

1. Fiber Rich Seeds

As mentioned earlier, fennel seeds are a good source of soluble fiber. It helps reduce cravings and prevent overeating. So, with reduced calorie consumption, diet control is a breeze for weight loss.

2. Lowers Fat Storage

Fennel seeds also increase mineral and vitamin absorption in your body. This leads to less fat storage as most of the food is digested and absorbed well.

3. Diuretic Properties

Our body naturally retains extra water to prevent dehydration. But, the extra water weight causes weight gain. Some of the fast foods we eat also promote water retention. Where eating diuretic foods that prevent water retention helps you lose weight faster. And fennel seeds have diuretic properties too.

4. Boost Metabolism

Fennel seeds contain volatile oils such as anethole, fenchone, and more that boost metabolism. These oils promote digestion by increasing the production of gastric enzymes. With better food digestion, losing extra pounds or even maintaining a healthy weight becomes easy.

Furthermore, fennel seeds are a good source of copper that helps to metabolize fat and increase iron absorption. Research reveals that more fat is burned if your body has an adequate amount of copper.

5. Antioxidant Powerhouse

Fennel seeds are rich in antioxidants such as selenium, zinc, lutein, phosphorus, beta-carotene, and zeaxanthin. These protect your body from free radical damage that causes oxidative stress. Oxidative stress also increases obesity.

How to Consume Fennel seed for weight loss?

The benefits of fennel seeds water are not unknown and so is that of chewing fennel seeds. But, to relish most fennel seed’s benefits for weight loss, you need to consume it the right way.

To use fennel seed for weight loss, there are three ways:

  • Soak fennel seeds in water overnight
  • Prepare fennel seeds tea—boil fennel seeds in water to extract the most benefits
  • Roast fennel seeds on medium flame until it becomes aromatic. Crush the seeds to powder form and store them in airtight containers.

The quantity you need: 2 spoons of fennel seeds, 1-liter water

You can consume soaked fennel seed water in the morning on empty stomach to activate your metabolism. Have a pinch of powdered fennel seeds after every meal and take fennel seed tea before sleeping. It will keep your metabolism activated preventing excess fat accumulation.

How Much Fennel Seeds to Eat Daily for Weight Loss?

Fennel seeds are packed with volatile oils, so, it is safe to add one to two teaspoons (6-12 grams) of whole fennel seeds to your drinks.

Final Verdict

You can use fennel seed for weight loss but in moderation. The improved sense of satiety and faster metabolism will energize you for weight loss workouts too.

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4 Benefits of Coriander Seeds for Diabetes

Enhance flavors, relish the aroma, and garnish your BBQs and curries; the more the better. If you are a diabetic, coriander seeds for diabetes should be your new best friend.

Coriander or Cilantro whatever you may call it, comes from the Coriandrum sativum plant, a cousin of parsley, celery, and carrots.

Before unraveling the benefits, here’s a fun fact: Coriander is the dried powdered or seed variety of the plant, while Cilantro is the fresh leaves and stem part of the plant.

Diabetes is a condition where the pancreas does not produce adequate insulin, a hormone responsible for regulating blood sugar levels. So, you experience a spike in blood sugar levels. If it remains uncontrolled, it can lead to further fatal health conditions.

But your favorite aromatic spice coriander seeds can improve your diabetic health.

Nutritional Value of Coriander

Only 10 grams of coriander seeds or fresh cilantro can do wonders for your health. Fresh cilantro contains 92% water while coriander seeds contain 8.9% water. That’s why cilantro has a low mineral count per 10 grams.

Cilantro is full of vitamins (vitamins A, E, and K). Whereas coriander seeds for diabetes are rich in minerals (iron, magnesium, manganese, riboflavin, thiamine, and calcium). Making coriander seeds is helpful in managing diabetes.

With so much to offer, lets dive into the benefits of coriander seeds for diabetes:

1. Delivers Anti-Hyperglycemic Compounds

Coriander seeds for diabetes are most effective in lowering blood sugar levels. As per a study published in The British Journal of Nutrition¸, coriander seed extracts have several compounds that are anti-hyperglycemic in effect. These compounds are discharged into the bloodstream and mimic insulin to control your blood sugar levels.

Several animal studies also suggest that coriander seeds lower blood sugar by increasing enzyme activity helping in the removal of sugar from the blood.

2. Controls Insulin Release

Coriander seeds aid in managing insulin activity and keeping blood sugar levels within limits. A rat study published in the US National Library of Medicine found that coriander seeds managed the release of insulin from pancreatic beta-cells in diabetic rats induced with streptozotocin.

Moreover, the ethanol found in coriander seeds for diabetes is effective in lowering glucose serum. It’s well-known for boosting insulin production from beta-cells of the pancreas. This is helpful for diabetics suffering from type-2 diabetes with minimal insulin production.

3. Similar Effect as Diabetic Medicine

A few lab studies have found coriander seeds for diabetes to be as effective as diabetic medicines. A study conducted on obese and diabetic rats found that a single dose (20mg/kg) of coriander seed extract lowered blood sugar in 6 hours as much as diabetic medicine glibenclamide does.

A similar study on rats found coriander seeds to lower blood sugar levels and increase insulin production compared to the controlled group.

4. Improve Digestion

Coriander seeds are being used for ages for their digestive benefits. Coriander seeds have potent antioxidant properties and are rich in dietary fiber that aid in better bowel movement. Thus, with improved digestion, you will experience balanced blood sugar levels.

How Coriander Seeds Help Control Diabetes?

Apart from the benefits listed, there’s still more to coriander seeds for diabetes. A diabetic diet only consists of foods with a most of 55 glycemic indexes (GI). The reason is that foods with a low GI are digested and absorbed easily compared to high GI foods. Where coriander seeds only have a GI of 33.

Furthermore, coriander seeds are full of fiber. Thus, it gives you a feeling of fullness for longer preventing binge eating—a common reason for sugar spikes. For type-2 diabetes patients, this helps them manage weight.

How to Use Coriander Seeds to Control Diabetes?

To extract the most benefits, the best practice is to soak 10g of coriander seeds in 2-liter water overnight. Drink the water on an empty stomach to keep your diabetes in check the entire day. You can continue to drink the water throughout the day.

Final Verdict

The use of coriander seeds for diabetes can prevent excess sugar spikes. It works as an inexpensive anti-diabetic drug to keep you from overeating and manage your blood glucose levels. Moreover, regular intake of coriander seeds also reduces the risk of cardiac diseases, prediabetes, and metabolic syndrome. Head to your pantry and prepare the magic potion now.


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5 Benefits of Garlic for Weight Loss

Garlic is a Proven Weight Loss Accelerator.

No wonder weight loss isn’t a breeze. Yet, even if there aren’t any shortcuts to losing weight, you can speed up the process. That too, organically.

With the right workouts and diet, spice up your foods with some garlic for weight loss. As it’s powered by ‘allicin’-responsible for the pungent scent and flavor too-, it truly works in burning unwanted fat.

Plus, the bundle of benefits it brings to you apart from weight loss is irresistible. Yes, the power herb boosts immunity, dilates blood vessels, and lowers the chances of cardiac attack.

Above all, there’s no harm in finding faster and easier routes to conquer your weight loss journey. Rather, the faster you shed, the more motivated you stay. Right?

Lets dive into the 5 benefits of Garlic for Weight Loss:

1. Activates Brown Fat

Although the research is still limited, studies on animals and humans have proven garlic is effective for weight loss. Especially its sulfur-containing compound ‘allicin’.

Our body has two types of fat associated with weight: white adipose tissue (or white fat) and brown adipose tissue (or brown fat). White fat stores calories causing obesity while brown fat burns calories helping with weight loss. Allicin works by activating brown fat to produce heat for melting away pounds.

Here’s a Crazy Fact: Most people have minimal brown fat; yes, you are right when you think even having an ice cream adds pounds to your body.

2. Potent Nutrient Power

Garlic for weight loss is a good source of vitamin C and B6, calcium, protein, and magnesium that play a vital role in burning fat. Thus, garlic is an excellent and nutritious herb to speed up your body’s fat-burning power.

3. Rich in Fibers

The herb is fiber-packed to keep you feeling fuller for longer and prevents overeating. Thus, ginger helps you follow intermittent fasting or a low-calorie diet plan with ease.

4. Boosts Energy & Metabolism

Garlic super-charges your energy levels and boosts metabolic rates to help you lose weight faster. Your diet will no more make you feel lethargic or distract you to skip the gym. Rather you can keep going the entire day by eating a few raw cloves early morning.

5. Excellent Detoxifier

Being an excellent detoxifying agent, garlic flushes out toxins that get in the way of your digestive processes.

Is Garlic for Weight Loss A Myth?

Several studies have shown garlic to be a real fat-burner. A mice study revealed the fat-burning effects of garlic. The oral intake of garlic extracts for 8 weeks showed reduced cholesterol, triglycerides, fat cells, and weight in mice. Garlic may suppress the production of white fat cells (calorie absorbers).

Many studies on people with the non-alcoholic fatty liver disease found that garlic supplements quicken fat loss and ultimately, weight loss.

Garlic extracts might aid in weight loss in postmenopausal women. According to a 2012 study, postmenopausal women who consumed garlic extract for 3 months lost more weight than others.

How to Use Garlic to Reap Most Weight Loss Benefits?

Garlic for weight loss contains a vital enzyme ‘allinase’ that changes alliin into allicin. When exposed to high temperatures, this enzyme gets deactivated.

Research reveals that placing garlic in a microwave oven for 45 minutes can deactivate alliinase, reducing its nutritional power. The study further revealed that chopping garlic and letting it stay for about 10 minutes before adding it to a salad, curry, etc. helps keep its medicinal properties.

3 Ways to Consume Garlic for Weight Loss

1. Take Garlic Early Morning

For optimized weight loss benefits, eating raw garlic with water on an empty stomach is best. It improves metabolism, blood pressure, and cholesterol. Make sure to crush 2-3 cloves, wait for 10 minutes before having it.

2. Garlic With Lemon Juice

Add crushed clove and lemon juice to a water glass of water. Mix well and let it work its magic.

3. Garlic and Honey

Crush 2-3 cloves, mix it with a teaspoon of honey and let it sit. It’s best to have it on empty stomach.

Note: Make sure to keep the dosage limit to 2-4 cloves per day. And it’s best to consult your dietician before adding it to your diet.

Final Verdict

Garlic for weight loss isn’t a magic wand to churn up extra fat cells, but it is a proven herb to boost weight loss. Enjoy a tasty boost in your cuisines and a boatload of nutritional benefits of garlic every day. You can truly add it to almost all your favorite curries, but make sure to invest in organic (Desi) garlic.


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Is Jaggery good for Diabetes?-Truth Revealed

Medical experts have mixed opinions about jaggery for diabetes, as a healthier alternative to sugar. Weighing both opinions, let’s find out if jaggery is good for diabetes?

Diabetes is a serious health issue. It spikes the blood sugar levels in the body, particularly with the intake of sugary foods. In type-2 diabetes, insulin resistance leads to an inadequate breakdown of carbohydrates. It causes a rise in the blood sugar level.

Additionally, if type-2 diabetes isn’t managed, it can increase the risk of heart disease, kidney problems, and life-threatening health conditions.

Thus, diabetics are recommended to eat foods with a low glycemic index. They have to avoid sugars altogether and opt for healthier alternatives.

A few doctors suggest taking jaggery over refined sugar but the truth is a hard pill to swallow for diabetics.

Before we get into the details of whether jaggery for diabetes is a good option, you must know what is jaggery and why few medical specialists recommend it:

What is Jaggery?

Jaggery or Gur, a classic sweetener, is a sweet and delectable kitchen essential. It is a mix of sucrose, a few invert sugars, and residuals like proteins, bagasse fiber, and wood ash.

Prepared from sugarcane, jaggery has had its significance in Ayurveda. In recent times, palm jaggery is introduced. It is extracted from palm juice.

Jaggery is well-known for its healing properties and diabetes management ability. hence, Asian countries use jaggery as a healthy alternative to sugar in their cuisine.

Jaggery

Is It Safe to Eat Jaggery for Diabetes?

No, people with diabetes can only eat foods with a glycemic index (GI) up to 55. Whereas, Jaggery has a high glycemic index of 84.4. Hence, it falls under the high GI category, putting diabetics at a higher risk of insulin spikes.

Jaggery is a better option than white sugar but there is a high chance it will increase your blood sugar levels.

Yet, some health experts recommend eating organic, raw jaggery, to enjoy its essential minerals such as iron and manganese.

While other medical professionals suggest switching to unrefined honey rather than jaggery.

Why Jaggery is not the best alternative for Diabetes?

Jaggery and sugar are both extracted from sugarcane and, thus, have a very high glycemic index. As a result, it gets easily digested and absorbed by the blood.

And, due to a lack of adequate insulin production, your blood sugar levels can rise to an uncontrollable level.

Moreover, many diabetics are misled by the notion that jaggery is an organic, healthier alternative to sugar. But, it must be understood that it is a better alternative for non-diabetic individuals.

Why Jaggery for Diabetes considered a good alternative?

In Ayurveda, jaggery was used for its various health benefits. Due to its richness in iron content, it maintains blood pressure in the body.

It’s rich in antioxidants to fight oxidative stress and boost metabolism. Hence, it is advisable to take a piece of jaggery after meals in Indian households.

In spite of a high nutrient profile, jaggery for diabetes is not a good idea. It may benefit your health in certain areas, but it will do more harm than good.

Jaggery for Diabetes

Can Diabetic Eat Jaggery?-The Expert Opinion

No, jaggery has a high glycemic index. Patients suffering from type-2 diabetes should not eat jaggery.

You can eat 1-2 teaspoons of jaggery in a day while closely monitoring your blood sugar levels.

Can Pre-diabetics Eat Jaggery?

No, pre-diabetics are strictly advised to avoid high-sugar foods. Jaggery quickly raises the blood sugar level which can give you a push into becoming a diabetic for life.

Final Verdict

Despite the mixed opinion, the popular and fact-based opinion about jaggery for diabetes is to completely avoid it. The reason being it can swiftly get absorbed and shoot up your blood sugar levels. Certainly, prevention is better than cure.


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