Fiber Rich Foods: Nowadays, most of the people are troubled by problems related to empty stomach, constipation, gas and digestion. In such a situation, it is often advised to eat salad first. However, many people do not like to eat salad daily or are not able to include it in their diet regularly. In such a situation, there is no need to depend only on salad to increase the amount of fiber in the body. Full amount of fiber can be taken with the help of some easy and local things present in daily food.

Fiber not only helps in keeping the digestive system better, but is also important in providing relief from constipation, keeping the stomach full for a long time and reducing the risk of heart disease, type-2 diabetes and obesity. So let us know which 4 things can be increased by including fiber in the diet without eating salad.

Why is fiber important for the body?

Fiber is a type of carbohydrate, which is found in plant food products. It is present in things like fruits, vegetables, pulses, beans, peas, potatoes, rice, bread, pasta, nuts and seeds. Fiber helps in keeping the digestive system healthy, preventing constipation and keeping the stomach full for a long time. Many researches have also shown that a diet rich in fiber can help in reducing the risk of heart disease, type-2 diabetes and obesity. According to experts, about 30 grams of fiber should be taken daily.

Is it necessary to take fiber supplements?

Nowadays, fiber powder and supplements are easily available in the market, but these are not always considered the best option. Sometimes their consumption can cause flatulence or digestive problems. At the same time, food products containing natural fiber like fruits, vegetables and whole grains provide many essential vitamins and minerals to the body along with fiber. Therefore, to fulfill the fiber requirement, it is considered better to give preference to natural food products.

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4 homegrown things that increase fiber without eating salad

1. Chia Seeds – If you want to increase fiber without much effort, then chia seeds can be a good option. Just 2 tablespoons of chia seeds contain about 10 grams of fiber. They can be eaten by soaking them in water, mixing them in curd or adding them to smoothies.

2. Beans and Beans – Pulses like gram, kidney beans, cowpea, peas and lentils are a good source of both fiber and protein. About 12 to 15 grams of fiber can be found in 1 cup of cooked lentils or beans. These can be easily eaten by mixing them in dal, curry, chaat, soup or salad.

3. Oats or Barley – Oats and barley are also an easy way to increase fiber. 1 cup of cooked oats or barley contains about 5 to 6 grams of fiber. The fiber called beta-glucan present in oats also helps in reducing cholesterol in the body. These can be eaten for breakfast with porridge, overnight oats or in other ways.

4. Isabgol – Isabgol (Psyllium Husk) is considered a very good source of fiber. 1 tablespoon of Isabgol contains about 7 to 10 grams of fiber. It helps in softening the stool and making it easier to pass out. It can be taken with lukewarm water or milk at night. Isabgol can be used not only with water or milk but can also be used by mixing it in breads, rotis, cakes and other baked recipes. This increases the amount of fiber in the food, while it does not have much effect on the taste.

Keep these things in mind to increase fiber

To increase fiber, you can also include brown rice, whole wheat bread, oats and whole wheat pasta in your diet. Apart from this, eating fruits, green vegetables, beans, peas, pulses, nuts and seeds daily also provides the body with plenty of fiber, which improves digestion and keeps the stomach healthy. Also, instead of removing the peels of fruits, vegetables and potatoes, wash them thoroughly and use them. A good amount of fiber is also found in their peels.
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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Nowadays everyone wants to remain fit and healthy, especially people have become more conscious than before about weight loss. The biggest challenge in diet is intermittent hunger. In such a situation, people look for something which is tasty, filling and does not increase weight. Two such snacks are very common in Indian homes. Sweet corn chaat and boiled gram, both are simple in appearance, easily available and are considered good for health. But the question is that if your aim is to lose weight, then which of these two options is more beneficial. So let us know whether sweet corn chaat or boiled gram would be best if you want to lose weight.

What would be best in terms of nutrition?

Sweet corn contains good amount of carbohydrates, which provide instant energy to the body. It also contains nutrients like fiber, vitamin B and folate. But the amount of natural sugar in it is slightly high, which can hinder weight loss if eaten in excess. Boiled gram is rich in protein, fiber and complex carbohydrates. Apart from this, minerals like iron and magnesium are also found in them. These are digested slowly and make you feel full for a long time.

Sweet Corn Chaat or Boiled Chana for protein and filling

Protein plays a very important role in weight loss because it suppresses hunger for a long time. The amount of protein in sweet corn is low. Boiled gram contains good amount of protein. This is the reason why after eating gram, there is no desire to eat anything again and again. This reduces unnecessary snacking, which helps in weight loss. In such a situation, both the things contain fiber, but there is a difference in the quantity. Sweet corn contains less amount of fiber, which makes the stomach feel full for some time. Boiled gram contains more fiber, which slows down digestion and keeps you from feeling hungry for a long time. Good digestion and a full stomach are very important for losing weight.

effect on blood sugar

Sweet corn has a high glycemic load. If eaten in large quantities, it can increase blood sugar rapidly. The glycemic index of boiled gram is low, due to which the blood sugar increases slowly. Therefore, gram is considered better for people with diabetes or insulin resistance.

Calorie and quantity control

Sweet corn chaat is often eaten with butter, cheese, mayonnaise or sauces. These things increase its calories a lot. Boiled gram definitely contains calories, but it is so filling that you can eat it only in limited quantities. This reduces the risk of overeating.

Which one is better for weight loss?

If you want to lose weight, control hunger and maintain stable energy throughout the day, then boiled gram is a better option for you. You can eat sweet corn chaat occasionally, but try not to add butter, cheese and high-calorie toppings to it.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

Check out below Health Tools-
Calculate Your Body Mass Index (BMI)

Calculate The Age Through Age Calculator

Nowadays people advise to lose weight first to stay healthy and keep blood sugar under control. Everyone thinks that if weight is reduced then the risk of diabetes will also reduce. But the truth is that weight loss and fat loss are not the same thing. Many times the weight decreases but the fat present inside the body does not decrease and this is the reason why blood sugar and insulin sensitivity are not affected.

In fact, losing weight can reduce the body’s number i.e. the figure visible on the scale, but the real improvement occurs when the extra fat present in the body, especially the visceral fat accumulated around the stomach and liver, decreases. This fat becomes a major cause of insulin resistance. Which means that if you are struggling with the problem of blood sugar then it is more beneficial to focus on fat loss instead of just losing weight.

Weight loss does not mean fat loss

When people start dieting or exercising, their weight starts decreasing quickly. But the weight lost in the initial days is mostly due to water, glycogen and sometimes muscle loss. According to research, if muscles also decrease while losing weight, it can have a negative impact on blood sugar control. Because muscles are considered the most important means of converting glucose into energy. Which means that despite weight loss, metabolic health does not improve.

How does fat loss improve insulin sensitivity?

Fat loss means loss of fat tissue present in the body, especially visceral fat accumulated around the stomach and liver. This fat is at the root of insulin resistance. When this fat reduces, inflammation in the body reduces and the fatty acids that affect insulin also reduce. A research has revealed that just 10 percent reduction in total body fat increases insulin sensitivity by about 30 percent, even if the total weight does not change much. At the same time, not every fat deposited in the body is the same. Subcutaneous fat deposited under the skin is less harmful. But visceral fat accumulated around the organs is the most dangerous. This fat accumulates around the liver, pancreas and intestines and increases blood sugar. Fat deposited in the liver is so dangerous that it releases glucose in the body. Even if blood sugar is already high. This is the reason why many times even people whose weight appears normal become victims of diabetes. This is called metabolically obese normal weight.

Is it possible to lose fat without losing too much weight?

Actually, it is possible to reduce fat without losing much weight and this method is also considered healthy. Many people maintain muscles while reducing fat. This improves insulin sensitivity and improves metabolic health. Even if the weight on the scale does not change much. According to a research, people who combine resistance training with dieting have better blood sugar control than those who only diet. The reason for this is believed to be that the muscles absorb glucose and convert it into energy.

Effective methods for fat loss

• To lose fat, do resistance and aerobic training, which will maintain muscles and burn fat.
• Apart from this, take protein rich food for fat loss, so that there is no muscle loss.
• Include fiber, healthy fats and whole grains in the diet.
• Get enough sleep for fat loss, because lack of sleep increases insulin resistance.
• It is also considered better to avoid fast diets or extreme detox plans for fat loss.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

Check out below Health Tools-
Calculate Your Body Mass Index (BMI)

Calculate The Age Through Age Calculator