Cow Milk vs Buffalo milk - Which is healthier for you?

We can differentiate between the milk from a cow or a buffalo by looking at its color and thickness. While being different from one another in terms of composition and richness, both cow and buffalo milk possess properties that give them their unique nutritional value and health benefits. Including them in your daily diet can help you to stay fit and strong. Here's a look at what they offer, and which one can be the most appropriate for you:

1. Fat content - It's the fat content of these two milks that instantly make them different from one another. Of the two, buffalo milk has a higher percentage of fat content, which keeps your stomach fuller for a long time. On the other hand, cow's milk is easier to digest due to its low-fat content. When it comes to the fat percentage in buffalo milk, on an average it is two times more than that of cow milk. So, if the average fat content in cow milk is 3-4% that of buffalo milk is about 7-8%.

2. Protein content - Buffalo milk contains more protein in comparison to cow milk, which can make it more difficult to digest. It comes with a protein content that is in the range of 4.2%-4.5% and is 11% higher than that of cow milk.

3. Cholesterol content - Cholesterol levels differ in both the milk, with buffalo milk being significantly lower in cholesterol. While buffalo milk has a cholesterol content of 0.65 mg/g, cow milk records 3.14 mg/g of cholesterol.


4. Water content - Cow milk reports higher water content compared to buffalo milk. This is because it contains fewer solids with about 90% of the milk being composed of water. It's this high water percentage that gives cow milk its hydrating quality.

5. Calorie content - Since buffalo milk comes with more proteins and fat, it has more calories. For every 100ml of buffalo milk, you consume about 100Kcals. On the other hand, cow milk contains about 70 Kcals.

If you're on a diet to lose weight and improve your metabolic processes, cow milk would be the most appropriate option as it is low in fat, protein and calorie content. On the other hand, if you want to gain weight and strengthen weak bones, buffalo milk is what you should have daily.

If you would like to consult with me privately, please click on 'Consult'.

Cow Milk vs Buffalo Milk - Which is More Healthy?

Eggs are usually the first thing that comes to your mind when you think of a protein source that is cheap and easily available. You can eat them boiled, fried, scrambled or pair them with other foods. They are a powerhouse of nutrients such as vitamins and minerals that nourish your body.

Here are the reasons why eggs are considered to be the perfect super foods:



Eggs contain Antioxidants: Eggs contain antioxidants such as Lutein and Zeaxanthin that help in providing nourishment to the eyes. It prevents certain diseases such as macular degeneration and eye cataracts.
They are a nutrient powerhouse: They contain heart healthy fats, protein, Vitamins, minerals and other trace nutrients. They are also rich in Phosphorus, iron and Vitamin A. Don t throw the yolk away fearing its cholesterol content as it contains most of the egg s nutrients.
They promote satiety: The carbohydrate content in eggs not being excessive, it spares the blood sugar levels from the dreaded spikes. Also, the high protein content of eggs tends to promote satiety. Eating eggs on a regular basis as a part of a healthy diet is known to reduce weight and lead to fat loss.
They are good for your hair and skin: They contain Vitamin B12 and sulphur, both of them being panaceas of skin and hair related woes. Eggs are known to be the best sources of keratin (a type of protein present in nails and hair) in terms of bioavailability. (Bioavailability is how well a nutrient is absorbed by your body.)
Boosts good cholesterol levels in the body: Regular egg consumption has been shown to increase good cholesterol levels (HDL) in the body, which in turn reduce chances of stroke and other heart diseases.
They contain protein in good amounts: Eggs are the cheapest source of proteins and also the most readily available ones. They contain all the 9 essential amino acids that are required by the body. Eggs are one of the most preferred foods to gain muscle as the protein from eggs can easily be absorbed by the body. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.
Also Read: What are the benefits of eating antioxidant seed mix snacks daily?

Eggs - 6 Reasons That Make It A Super Food!

Green tea has been promoted as one of the healthiest beverages around. It is made from the same kind of leaves (camellia sinensis) as generic black tea or oolong tea. The primary difference is that while processing the leaves for green tea, the withering and fermentation procedures are avoided, which helps the leaves retain more nutrients. However, green tea comes with quite a few side effects just like ordinary tea or coffee. They are:

1. Digestive problems
Since green tea is not put through the oxidation or fermentation process, the tannins present in the leaves are not removed. Tannins, can cause nausea and constipation by producing more gastric acid. Adding a little milk to your tea might help with this problem.

2. Reduced absorption of iron
Green tea contains catechins- antioxidants, which can block the absorption of iron from food. Iron deficiency has a number of negative impacts, the most threatening one being anemia where red blood cell formation is hindered. Anemia causes fatigue because sufficient oxygen is not circulated throughout the body due to low haemoglobin levels.

3. Problems with the nervous system
Green tea contains caffeine, just like tea or coffee, though its caffeine content is lower. Excessive consumption can lead to insomnia-like tendencies, heightened anxiety, frequent urination, irregular heartbeat, muscle cramps etc.

4. Risks during pregnancy
Caffeine decreases calcium content in the body, leading to weaker bones, which is an alarming symptom in an expecting mother. Also, caffeine, catechins and tannins are individually related to increased risks of miscarriage and other negative effects. Tannins and catechins passed on to breast milk can also block absorption of nutrients like proteins and fats in an infant's system.

5. Reactions with medication
Several chemical drugs are extremely reactive to the polyphenols in green tea, especially stimulant drugs like nicotine, ephedrin and amphetamine. Green tea reduces the functioning of lithium and dipyridamole. The polyphenols may also block the healing properties of the anti-cancer drug name bortezomib. Any kind of interference with your regular medication may impact your health adversely.

6. Negative impact on patients with glaucoma
The disease impairs the optic nerve and green tea increases the pressure on the eye within minutes of drinking it because caffeine accelerates intraocular pressure. The effects take more than an hour to subside.

Green Tea: SIde effects and why you may need to avoid it

Chicken VS Egg- Which has more protein?

Protein comes in ample amount from foods such as meat, eggs, legumes, dairy products, soy, and fish. It serves as the building blocks for the body's cells, muscles, skin, tissue, and organs.
Although, both chicken and egg are infused with high amounts of protein, they do vary on the grounds of the actual protein content per serving.  So which is a better source of protein?

Nutritional facts of 100g chicken 

Protein:  27g
Fats: 4g
Calories: 153
Sodium:  51mg
Cholesterol: 75mg

Nutritional facts of 100g eggs

Protein: 13g
Fats: 11g
Calories: 155
Sodium: 124mg
Cholesterol: 373mg

Both chicken and eggs are a low calorie and high protein option.  However, chicken contains double the amount of protein than eggs per serving, emerging as a clear winner. Not only that, chicken also contains less cholesterol in comparison to eggs, making it a much healthier food choice.

Nevertheless, eggs possess a number of other health benefits, and should not be ruled out of your daily diet. 

1. Eggs contain riboflavin or Vitamin B2 in abundance, which helps in improving your metabolism
2.  Egg whites are a rich source of  Vitamin D, B6, B12 and minerals such as zinc, iron, and copper, all of which are essential for the proper functioning of your body
Even though both chicken and eggs are almost equally healthy, the key to proper health is to eat all you want but in a moderate manner.

If you would like to consult with me privately, please click on 'Consult'.

Chicken VS Egg- Which has more protein?

Onions are a part of the Allium group of vegetables and herbs, which additionally include chives, garlic, scallions and leeks. Allium vegetables have been known for a long time for their specialty of sharp flavours as well as for their curing and healing properties. Onions are a thick and layered vegetable and while they are low in calories, they are highly advantageous when it comes to a steady supply of vitamins, nutrients, minerals and cancer prevention agents. Here is how consuming onions can be very beneficial for your health:

Organosulfer compounds: Allium vegetables have broadly been known as cancer prevention agents, particularly stomach and colorectal tumours. They have beneficial and healing impacts are likely due to a limited amount of organosulfur compounds present in them as compared to other vegetables.
Folate: Folate, found in onions, may help with depression by keeping an overabundance of homocysteine from shaping in the body, which can keep blood and different nutrients from reaching the brain. Abundance of homocysteine hinders the growth of serotonin, which is the happiness hormone.
Vitamin C: Adequate intake of vitamin C is required for the building and support of collagen, which gives a sheen and volume to the skin and hair, respectively. Onions have abundance of vitamin C.
Other Vitamins: Onion contains common sugar, vitamins A, B6, C, E and minerals, for example, sodium, potassium, press and dietary fibre. More importantly, onions contain folic acid, which is very important for a woman s health especially for pregnant women.
Prebiotics: Prebiotics are not generally recommended in heavy doses, however, they sustain the good bacteria in your body. These valuable bacteria then help with the processing and digestion of your food. They help the immune system to a great extent. One such prebiotic is inulin, a water-dissolvable type of dietary fibre that is found in onions. It helps in preventing ulcers.
Sulfur: Sulfur helps in bringing down cholesterol and triglycerides. The allium and allyl disulphide in onions have likewise been said to get rid of vein stiffness by discharging nitric oxide. This may reduce the racing heartbeat, get rid of blood clots and decline the danger of heart diseases, vascular diseases and strokes.
Quercetin: Quercetin in onions is additionally helpful. It offers both cancer prevention agents and mitigating properties that may help the heart.
Cardio-vascular diseases: Onions are shockingly high in gainful polyphenols. These play a critical part in averting and decreasing the movement of diabetes, cancer and neurodegenerative and cardiovascular diseases.
Regular antihistamin: Quercetin helps in cell reinforcement. It has calming properties that may help fight the painful symptoms of chronic diseases like coronary illness and cancer. Quercetin has been successful in preventing histamine discharge (histamines are the chemicals that cause allergic reactions).
Therefore, onions should be consumed regularly in either a raw form or in your daily vegetables. They not only are easy to consume and digest, but also give you life-long health benefits.

Onions - 9 Reasons You Must Consume Them!

High blood sugar occurs when the insulin in the body fails to metabolize the sugar from the food, which raises the amount of glucose in your blood. It is a metabolic disorder which can be managed effectively with the help of lifestyle modifications such as exercise and food. This article is going to focus on the foods that you can eat to lower your blood sugar levels.

Here are 9 foods that you can use to reduce blood sugar levels:

Cinnamon: Cinnamon is a herb which is very effective in getting your blood sugar down to manageable levels. You can simply sprinkle cinnamon on your food before eating it.

Fenugreek (methi): Fenugreek is a common spice which is used in almost all Indian cuisines. It has a number of health benefits, one of which is reducing blood sugar levels. Soaking fenugreek in water and then drinking it the next day is a very effective remedy in combating sugar problems.

Garlic: Not just for sending away the vampires!, it is also very effective in blood sugar control. Extracts of garlic have been shown to increase insulin in the body which is required to metabolize the sugar in the body.

Heart Healthy Fats: Heart healthy fat based foods such as nuts and seeds are good for increasing the good cholesterol levels (HDL) in the body. Avocadoes contain nutrients which lower the risks of various diseases such as diabetes. In a nutshell, these fats make the cells of the body less resistant to insulin.

Blueberries: Blueberries contain anthocyanin (water soluble pigments) which is very good for your health. They also contain fiber in large amounts which make you feel fuller faster. This fruit has also been shown to improve insulin sensitivity in the body.

Vinegar: Vinegar is an age old remedy to control blood sugar levels; it contains acetic acid which causes a reduction in certain harmful enzymes in the stomach. Vinegar is also known to prevent blood sugar spikes when consumed with food.

Complex Carbohydrates: Complex carbohydrates raise your blood sugar but not like its cousin, simple carbohydrates. Simple carbohydrates cause an immediate spike in your blood sugar levels where as complex carbs provide a steady stream of energy. So drop that packet of refined flour and get that whole wheat variant.

Cherries: Cherries, especially tart cherries and dark sweet cherries, are full of anthrocyanins. Insulin resistance prevents insulin from working properly to control blood sugar in normal ranges. Eating a diet high in anthrocyanins can mean improved use of insulin and lower blood sugars.

Nuts: People who eat nuts regularly have lower rates of heart disease than people who don't eat them. Even among the healthiest eaters, the ones who also eat nuts boast the best health record.

9 Foods That Can Reduce Your Blood Sugar Level

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