Indian vegetables are high in fiber. Fiber is a type of carbohydrate that your body cannot digest. It passes through the digestive system, providing bulk and softness to stools and lowering the risk of constipation.
A diet rich in fiber can help you control your weight and lower cholesterol levels. It also helps maintain bowel regularity and prevent colon cancer, diabetes and heart disease.
Here are some Indian vegetables that are high in fiber:
Green leafy vegetables – Spinach, palak (spinach) and methi (fenugreek) leaves are rich sources of fiber as well as vitamins A, C, E and K. You can use them to make stir-fries and curries or add them to salads for added flavor and nutrients.
Root vegetables – Potatoes are one of the most popular root vegetables consumed worldwide because they are easy to cook with different spices and flavors so that they taste amazing every time! Boiled potatoes have about 2g of dietary fiber per 100g serving size but if you prefer mashed potato or fries then you’re going to get more than double that amount!
High fiber foods are a great way to keep your digestive system healthy. They also help you feel fuller for longer, which can really help with weight loss.
Here are 5 high fiber Indian foods that you should add to your diet:
Dates and figs: Dates and figs are some of the best sources of fiber. They contain about 3 grams of fiber per date or fig. You can eat these fruits as they are or add them to oatmeal or smoothies.
Beans and lentils: Beans and lentils are some of the best sources of fiber in our diet. One cup of cooked beans contains up to 16 grams of fiber, while lentils have around 13 grams per serving (1/2 cup). Adding beans and lentils to soups and salads is an easy way to increase your intake of this nutrient-rich food group.
Spinach: Spinach is another great source of fiber and other nutrients like iron and calcium. 1 cup (about 10 leaves) has about 10 grams of fiber per serving (1/2 cup cooked). Add spinach to sandwiches or salads for an extra boost!
Whole wheat breads & cereals: Whole wheat breads and cereals contain plenty of dietary fibers that help regulate blood sugar levels
Indian food has always been considered low in fiber. But that is not the case.
Indian food is very high in fiber, and here we will tell you about some of the most popular high fiber Indian foods.
1. Whole wheat roti
The humble whole wheat roti is a staple in every Indian household. The whole wheat flour has lots of fiber and proteins which are good for weight loss and also helps fight diseases like diabetes and heart disease. You can make it at home with just water and salt or use butter to give it a richer taste.
2. Chana dal
Chana dal is a small yellow lentil which is cooked along with various spices like turmeric, cumin seeds, mustard seeds etc. It has high fiber content which helps in digestion as well as weight loss since it takes longer to digest than other foods do. This healthy legume is also rich in proteins so it makes an ideal choice for vegetarians who want to lose weight while getting all their essential nutrients from one meal alone!
High Fiber Foods, High Fiber Diet and Fiber Rich Foods
Fiber is a carbohydrate that is not digested by the body. It passes through the digestive system and helps keep you regular. Fiber helps prevent constipation, hemorrhoids, diverticulosis and other intestinal disorders. It also lowers cholesterol levels, stabilizes blood sugar levels and prevents heart disease, stroke and diabetes. Dietary fiber comes from plant foods like fruits and vegetables as well as whole grains.
High Protein Indian Food
Protein is a building block for muscle tissue in the body. It also aids in weight loss because it increases your metabolism by burning calories when it’s digested by the body. You can get protein from animal sources such as poultry (chicken or turkey), eggs or fish or from plant sources like legumes (beans), nuts and seeds.
Potassium Rich Foods
Potassium is an electrolyte mineral that helps control your blood pressure by balancing out sodium levels in the body. Potassium rich foods help prevent heart attacks, strokes and kidney stones due to its ability to lower blood pressure levels. Some potassium rich foods include orange juice (1 cup), bananas (1 medium), potatoes (1 medium) or baked beans (1 cup).
Vegetables are one of the healthiest foods you can eat. They’re rich in vitamins, minerals and fiber, and they’re low in calories. Plus, they taste great!
But not all vegetables are created equal. Some are higher in fiber than others, which can help you feel full for longer and keep your blood sugar levels stable. Here’s a list of some of the best high-fiber vegetables:
Artichokes: 10 grams per cup
Asparagus: 3 grams per 1-cup cooked serving
Broccoli: 3 grams per 1-cup cooked serving
Brussels sprouts: 5 grams per 1-cup cooked serving
Cabbage: 3 grams per ½ cup shredded raw cabbage
Carrots: 4 grams per 1-cup chopped raw carrots
1. Lentils
Lentils are a staple of Indian cooking and are easily available in the market. They are rich in fiber, protein, folate and iron. They can be eaten in the form of soup or dal with rice. To increase the fiber content of lentils, soak them overnight before cooking them.
2. Chana dal
Chana dal is made by splitting chickpeas in half. It is a very good source of protein and fiber but relatively low on fat content. It can be used to make idlis, dosas or even chutney if soaked overnight and cooked well in a pressure cooker or microwave oven.
3. Urad dal
Urad dal is also known as split black lentil or black gram dal. It is rich in protein as well as fiber but has high fat content due to which it needs to be cooked carefully so that it does not get burnt while cooking with water or any other liquid.
Protein rich food is essential to your body, as it helps in the growth and repair of cells. It also maintains the growth of muscles.
Protein foods are found in all kinds of foods, but some foods have more protein than others. Protein-rich foods include meat, poultry and fish; eggs; milk products such as cheese and yogurt; legumes such as beans, lentils and peas; nuts and seeds; whole grains; and fortified foods such as cereals, breads and pastas.
High Fiber Foods Chart – High-Fiber Food List (with Pictures) – Healthline
Fiber: Dietary Fiber Foods Chart | Healthy Eating | SF Gate
Fiber Rich Breakfast Indian Recipes – My Favourite Fruits – Food Network
Best Fiber Rich Diet Breakfast Ideas With Rice And Other Healthy Ingredients
Weight loss is a big problem and the best way to lose weight is to eat high-fiber foods. Fiber helps you feel full for longer, so eating more fiber can help you lose weight by reducing your calorie intake.
The fiber in these foods may also help you lose weight by reducing hunger and cravings for unhealthy foods.
High Fiber Foods for Weight Loss
Here are some high fiber foods that can help you lose weight:
Whole grains, such as brown rice and whole wheat breads;
Nuts and seeds;
Beans, peas, lentils and legumes;
Fruits like oranges (high in pectin) and apples;
Vegetables like broccoli and carrots.
Protein Rich Foods for Weight Loss
Protein is an essential nutrient for the human body and plays an important role in growth and development. Protein is needed to maintain muscles, bones and other tissues in the body. It is also required for making new cells, enzymes, hormones and other body chemicals.
The following are some of the high protein foods:
Fish – Fish is a rich source of protein. Some good sources of fish include tuna, salmon, cod, tilapia and mackerel.
Lean meats – Meat such as chicken breast or turkey breast contains a high amount of protein. Other lean meats include beef sirloin steak and pork tenderloin.
Dairy products – Milk, cheese and yogurt contain high amounts of protein like casein which helps build muscle when combined with exercise. Yogurt has more casein than milk but less lactose than cheese which makes it easier to digest than both milk and cheese
Protein is an essential nutrient for good health. It provides the building blocks to repair and build body tissue, like muscles, bones and skin. Protein also makes up hormones, enzymes and other compounds that help with digestion and metabolism.
Protein-rich foods include lean meat, poultry without skin, fish, seafood, eggs, low-fat dairy products, beans and other legumes (dried peas and beans), nuts (unsalted), seeds (unhulled), soy products (tofu) and quinoa.
Fiber helps promote digestive health by preventing constipation and diarrhea by keeping stools soft and moist. Fiber also helps you feel fuller longer because it takes longer to digest — so it may help you eat less.
The daily recommended intake for adults is 25g for women ages 19 to 70 years old, who should consume about 14 grams of fiber per 1000 calories eaten daily; 20g for women older than 70 years old; 38g for men ages 19 to 70 years old; 30g for men older than 70 years old; 21g for children ages 4–8 years old; 19g for children ages 9–13 years old; 14g for children ages 14–18 years old; 25g for pregnant women; 28g
Eating a high-protein diet can help you lose weight and keep it off. It may also reduce your risk of heart disease and diabetes.
A high-protein diet generally includes more meat, poultry, fish and eggs than a typical American diet. For example, an 8-ounce steak has about 20 grams of protein, while an 8-ounce cooked chicken breast has about 27 grams.
Protein comes in different forms, including:
Meat, poultry and fish: Beef, pork, lamb and veal; chicken; turkey; fish such as cod and salmon
Dairy products: Milk (including low-fat or fat-free); cheese (such as mozzarella and cheddar); cottage cheese; yogurt (including low-fat or fat-free)
Nuts: Almonds; peanuts; walnuts
Seeds: Sunflower seeds; pumpkin seeds
Legumes: Beans (such as kidney beans); peas