The ketogenic diet is a high-fat low-carb diet, which scores of people are adopting to achieve quick weight loss. The diet, which has been the talk of the town since last year, focuses on consuming high amounts of healthy, high-quality fats and lean proteins, to shift the body metabolism to burning fat, instead of carbohydrates for fuel. In a ketogenic diet, upwards of 70 per cent of the daily calorie budget must be fulfilled by fats and fat-rich foods. The diet can be extremely difficult to follow as it deprives the body of carbs and restricts a person to consume less than 50 grams of carbs per day. The exact ratio of these macro-nutrients depends on the needs of your own body. This is why ketogenic diet must be custom-made for everyone and the one-size-fits-all doesn't work in ketogenic diet.
Needless to say, people on ketogenic diet must focus on including more fat-rich and low-carb foods, which are also healthy and nutritious. These mostly include plant-based oils, nuts and seeds, as well as low-carb vegetables. It is important to understand that keto diet may not suit every body, do consult a certified dietician before you make any major alterations to your diet.
Ketogenic Diet: 5 Keto-Friendly Dip Recipes To Try-
1. Avocado Dip or Guacamole Recipe
One of the best fat-rich fruits out there is the avocado, which is used to make the incredibly popular Mexican dip guacamole. A 100 gram portion of avocado contains 15 grams of fat (as per USDA data), which makes it one of the most favoured foods of those following the ketogenic diet.
2. Cashew Pesto Recipe
Nuts are also keto-friendly as they are extremely rich in healthy fats. This cashew pesto dip recipe will fit right into your keto diet. Cashews contain 40 grams of fats per 100 gram portion (as per data from United States Department of Agriculture).
3. Zucchini Hummus Recipe
Zucchini is one of the best low-carb vegetables out there and is hence a good addition to the ketogenic diet. This hummus recipe uses peeled and chopped zucchini as well as soaked almonds and tahini, making it favourable for a high-fat diet.
4. Spinach And Artichoke Dip Recipe
Two excellent low-carb vegetables come together to make this dip, which is both nutritious and keto-friendly. Besides spinach and artichoke, this dip also contains onions, cream, garlic and nutmeg, as well as lime juice and salt.
5. Eggplant Chermoula Sauce Recipe
Another excellent low-carb keto-friendly vegetable is eggplant or brinjal, which contains just five grams of carbs per 100 gram portion of the vegetable (as per USDA data). Besides eggplant, this recipe has tahini paste and a number of herbs like rosemary and thyme as well as lemon juice, olive oil, garlic and basil.
Although the weight loss results of ketogenic diet have been studied, only short-term results have been examined and the long-term effects of this diet are still unclear.
Vitamin D is a fat soluble nutrient, which is known to have potent effects on our body. For a country like India, which is gifted with plentiful sunlight, it was surprising to find that around 70 to 90 percent of the population is suffering from vitamin D deficiency. As per the findings of a new study, researchers found that majority of Indians are Vitamin D deficient and this condition was significantly associated with people suffering from Type-2 diabetes and hypertension.
This finding by P.G. Talwalkar, Diabetologist at Shushrusha Hospital in Mumbai, further confirms that Vitamin D deficiency leads to chronic diseases. "Pregnant women in India have up to 84 percent prevalence of Vitamin D deficiency, which also correlates with the level of Vitamin D deficiency in their newborns," said Srirupa Das, Medical Director, Abbott India, Mumbai. "In adults, Vitamin D deficiency is associated with low bone mass and muscle weakness, which results in increased risk of fractures and bone disorders such as osteoporosis," Das said.
The research was conducted on 1,508 individuals. As per the researchers, in Mumbai there is 88 percent prevalence of Vitamin D deficiency in urban adults. They also revealed that 84.2 percent of Type-2 diabetes patients were Vitamin D deficient, as were 82.6 percent of hypertension patients.
"Our study also investigated co-occurrence of deficiency with hypothyroidism and obesity or overweight condition. A majority (76 per cent) of hypothyroid patients had low levels of vitamin D. Moreover, 82 per cent of patients were obese, indicating that there may be a link between the deficiency, its comorbidities and body weight," said Talwalkar.
"These findings highlight the need for routine screening to ensure early diagnosis and effective management of Vitamin D deficiency to help reduce the burden and risks associated with non-communicable disease," Talwalkar added.
There are various causes of Vitamin D deficiency in India. Most people do not receive adequate exposure to sunlight, as urban and sedentary lifestyles have resulted in less time spent outdoors for work or leisure. High levels of air pollution are also one of the reasons of Vitamin D deficiency in people.
Eat These Healthy Vitamin D-Rich Foods
Dairy products like milk and eggs are rich in Vitamin D. To overcome deficiency of this nutrient, eat the following foods regularly.
Hypertension, or high blood pressure, is a condition where the pressure of blood against the walls of vessels is persistently elevated. A blood pressure close to 120/90 is considered normal and is considered high when it crosses 140/90. There are millions of cases of hypertension reported every year and it can last for years or can even be life-long. What makes hypertension a serious condition is that it often has no symptoms, and if left untreated over a long period of time, it may lead to serious health conditions like heart disease and strokes. Hypertension patients have to take special care of their daily meals and follow a strict high blood pressure diet to manage symptoms of the condition. This season demands that BP patients include healthy summer drinks in their diet.
Adding certain foods and drinks to your daily diet may help regulate symptoms of hypertension. Ideally, high blood pressure patients should eat foods that are low in sodium and saturated fat content and rich in fibre. Eating low-calorie and low-fat nutrient-rich foods and drinks may work wonders for hypertension patients, and during summers, one such BP-friendly drink is coconut water.
Hypertension Diet: Coconut Water For High BP
Coconut water is one of the healthiest summer drinks out there. The translucent liquid that is collected inside a green coconut is widely consumed as a thirst-quencher around the world. However, drinking it daily may have special benefits for hypertension patients. Here's why:
1. Low In Calories
A 100 ml of coconut water contains just 19 calories (according to the United States Department of Agriculture) and no fat or cholesterol.
2. Rich In Potassium
One of the most important minerals for hypertension patients who normally consume salty diet is potassium, which balances out the negative effects of salt. Coconut water contains 250 mg of potassium per 100 ml.
3. Reduces Blood Cholesterol
Blood cholesterol and high blood pressure are linked, as the hardening of arteries can put a strain on the heart by pushing it harder to pump blood. This raises the BP. Coconut water is said to reduce levels of triglycerides and blood cholesterol, thus helping hypertension patients.
A number of studies conducted on the health benefits of coconut water have proven that the drink is not just deliciously hydrating and filled with electrolytes, but may also be quite healthy for high blood pressure patients. Adding chilled coconut water to your hypertension diet this summer may help you improve your BP readings.
Oats are one of the healthiest food grains out there. Also known by the scientific name Avena sativa, oat is commonly consumed as a breakfast cereal and is particularly recommended for those with high cholesterol or high blood pressure and blood sugar. Besides being rich in complex carbohydrates and fibre, oats are also rich in a range of nutrients. Oats are available in a variety of forms, depending on the level of processing that the product has undergone. They are consumed for their numerous health benefits with the least processed forms having low glycaemic indices. However, despite all its benefits, oat may not be the cereal of choice for many around the world, due to its neutral taste and mushy texture when cooked as oatmeal.
Oat Nutrition: Facts And Nutritional Values
Groats (unprocessed whole oats) and steel-cut oats are among the least processed forms of oats. These take longer to digest and to cook as well. There are other more processed forms like instant or rolled oats, which are more popular as these are easier to cook with. According to the data by United States Department of Agriculture, a 100 gram portion of oats contains 4 grams of beta-glucan, which is a soluble fibre credited with improving satiety by slowing down digestion. The same portion supplies 389 calories, with 11 grams of dietary fibre, 16.9 grams of protein and good amounts of a range of micro-nutrients, including calcium, magnesium, manganese, phosphorus and potassium.
Health Benefits Of Oats
1. Consumption of oats and other whole grains has been linked with lower risk of cardiovascular diseases as they help reduce levels of cholesterol in blood.
2. The beta-glucan present in oats regulates levels of blood sugar and insulin, by slowing down the process of digestion, and hence, it may prove to be beneficial for diabetics or for slowing advance of diabetes.
3. Oats are also said to aid weight loss by increasing satiety. This is due to the presence of soluble fibre, which binds with water and increases in volume in the gut.
4. Oats have also been credited with improving gut health by increasing gut microbiota, which happens when the soluble fibre breaks down in the gut.
Creative Ways Of Including Oats In Your Weight Loss Diet
1. Oat Smoothies
Adding oats to your morning fruit smoothies is a sure-shot way of making your breakfast fibre-rich and filling. All you have to do is blitz roll oats and then blend them with the yogurt, fruit and milk mixture to get delicious and filling oat breakfast smoothies.
2. Oat Bread
Ground oats can also be added to bread batter for healthy and nutritious oat bread. You can mix in some bananas and make sweet oat bread for a healthy tea-time snack. Here's a recipe for banana oat bread that you'll like.
3. Oat Granola/Snacks
Oats are commonly toasted along with a variety of nuts and then flavoured with honey, cinnamon, nutmeg among other things to make healthy, lose granola or granola bars for a high-fibre on-the-go snack. Here's a recipe for sugar-free oats that you'll want to try.
4. Oats Pancakes, Dosas, Uttapams And More
You can add rolled oats to batters of a number of flat-cakes, both Indian and otherwise. It's a simple way of adding some much-needed soluble fibre to pancakes, dosas, uttapams and more. Here's a recipe of cinnamon oatmeal pancakes that you can try out.
5. Homemade Oats Pizza
You can even make the crust of your homemade pizzas from oats! That's the most fun way of sneaking in the fibre in your meals. Not just that, you can even cook oats in the form of risottos, which would basically be savoury oatmeal with sautéed vegetables cooked in the style of this Italian favourite.
Once you get yourself to experiment with this superfood, sky is the limit. Which of the above-mentioned oat dishes are you preparing soon? Let us know in the comments section below! You may even experiment with other healthy ingredients of your choice.