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Brown Rice Benefits And Its Side Effects Tips

Vitamin Deficiency - 4 Signs You Should Never Ignore!

Diploma in Clinical Nutrition, Certified Diabetes Educator, Diploma in Sport & Exercise Nutrition, Diploma in Human Nutrition, Lifestyle Medicine, BSC IN LIFE SCIENCES
Dietitian/Nutritionist, Bangalore
Vitamin Deficiency - 4 Signs You Should Never Ignore!

Many of us thrive on the diet rich in processed fast foods as we hardly get time to cook a wholesome meal for ourselves in this fast-paced schedule. Moreover, the junk foods hardly have anything to contribute to our body while the baked goods strip off all the essential nutrients. These are some of the prime reasons behind vitamin deficiency. Even though that doesn’t mean that it will leave your body impaired or lead to any disease, but it can prevent some organs from functioning properly.

This is because vitamins are regarded as co-contributors for all the essential biochemical reactions within the body. Fatigueshortness of breathweight lossand irregular heartbeats are some of the well-known signs of vitamin deficiency, but you should be aware of the unusual vitamin-deficiency signs as well.

  1. White and red acne on the arms, thighs, and cheeks: This means that your body is not just deficient in Vitamins A and D, but some essential fatty acids as well. If you spend long hours in air-conditioned spaces and live in a region high in pollution, you are more likely to suffer from these deficiencies. You should eat a lot of fishes, eggs and green leafy vegetables in this case. You should consume dairy products since they contain healthy fats along with all the fresh fruits and vegetables you can think of.
  2. Tingling sensation followed by numbness in the hands and feet: This indicates that your body is deficient in B vitamins such as B12, B6, and folate or B9. It is a health issue directly connected with the peripheral nerves and their ending on the skin. These symptoms may be accompanied by depressionanemia, fatigue and even hormone imbalances. Foods like eggs, mutton, chicken, nuts, wheat germbrown rice, grains, and sprouts are an excellent source of vitamin B.
  3. Cracks at the corner of the mouth: This is a common symptom indicating a deficiency of B vitamins along with iron and zinc. This problem is mostly seen among vegetarians since they do not eat enough iron, zinc and Vitamin B12. It could also mean that you are cutting down on some proteins required for your immunity building owing to excessive dieting. You should include more poultry products, tomatoes, lentils, and peanuts. Make sure that you eat dairy products such as paneer, yogurt, and ghee or clarified butter.
  4. Muscle cramps along with throbbing pain in calves, arches of feet and back portion of the legs: If this is the case with you, then you are not just deficient in vitamin but calcium, magnesium and potassium as well. This may also happen if you are training hard since you are likely to lose more minerals through heavy sweating. Have a lot of fresh fruits, dry fruits and vegetables to fix these issues.

The key to avoiding such problems is to have a balanced meal every day.

1 person found this helpful

7 Quick Ways To Get Healthy & Glowing Skin!

Dr. Vivek Kumar Dey 89% (24 ratings)
MBBS, MD - Dermatology
Dermatologist, Bhopal
7 Quick Ways To Get Healthy & Glowing Skin!

Skin health is an indicator of a number of factors, such as blood circulation, digestion and waste removal from the body. The skin is considered to be an organ in itself as it performs certain important functions in the body. Therefore, you always need to make sure that your skin is in its optimal health. Common skin conditions like acne, dandruff and blackheads can easily be prevented by following certain precautions.

Outlined below are some tips to keep your skin healthy:

  1. Avoid junk food: It’s high time you stop eating processed foods and the ones covered in grease. Junk foods which are rich in oil and sugar can make your skin oily and cause acne. Instead, replace them with seeds and nuts.
  2. Exercise: The benefits of exercise are not limited to fat loss; it is beneficial for the skin too. Exercises such as running boosts blood circulation in the skin and the sweat helps in draining out various waste products from the body.
  3. DietYour diet should consist of fiber rich foods, which improve your digestion. Many problems of the skin are linked to a bad digestive system. Cut out simple carbohydrates and include complex carbohydrates such as brown rice.
  4. Follow a skin care regimen: You should follow a proper skin care regimen to maintain your skin. Wash your skin with a mild cleansing agent every day and moisturize it. Apply sunscreen while going out to prevent sunburns.
  5. Drink lots of water: Drink lots of water every day. Water helps in cleansing the body by removing the waste products from the body. Abstain from alcohol because it only adds calories and damages the liver. Aim for at least 2-3 litres of water on a daily basis.
  6. Avoid overexposure to the sun: While sun exposure allows the skin to produce vitamin D, but too much of that can lead to sunburns. It increases the risk of certain skin cancers as well. Make sure to apply sunscreen and wear full sleeved clothes before going outdoors.
  7. Exfoliate regularly: Make sure you exfoliate your skin on a regular basis to clean your skin and get rid of the impurities. Don’t scrub your regularly as it may damage the skin.
1 person found this helpful

PCOS - Dietary Tips To Avoid Weight Gain In This Disorder!

Dr. Bhavna Gandhi 86% (46 ratings)
Doctor of Philosophy (PhD), Master of Science - MS, Food and Nutrition, A
Dietitian/Nutritionist, Meerut
PCOS - Dietary Tips To Avoid Weight Gain In This Disorder!

Polycystic ovary syndrome (PCOS) is the most common hormonal disorder among women of reproductive age. Polycystic means “many cysts,” and PCOS often causes clusters of small, pearl-sized cysts in the ovaries. The cysts are fluid-filled and contain immature eggs. PCOS affects one in 4 women.

What are the causes behind it?
While the exact cause of PCOS is unknown, doctors believe that hormonal imbalances and genetics play a role. Women are more likely to develop PCOS if their mother or sister also has the condition.
Overproduction of the hormone androgen may be another contributing factor. Androgen is a male sex hormone that women’s bodies also produce. 

PCOS Symptoms
PCOS is a syndrome disease defined by a collection of signs and symptoms. The symptoms of PCOS that one patient experiences can be very different from the symptoms of another patient. If you have two or more of the following symptoms, you need to have a thorough checkup to determine if you need PCOS treatment:

  • Irregular or missing menstrual periods
  • Infertility
  • Excess or unwanted body or facial hair growth
  • Thinning hair on the scalp
  • Weight problems, often including weight gain around the waist
  • Skin problems, including skin tags, darkening skin and acne

Does PCOS increase weight?
The answer is a ‘YES’. Most PCOS patients are overweight and are asked to exercise which helps control the symptoms but a lot many people have a completely normal body type.

What are the risks associated with PCOS-related weight gain?
No matter what the cause, weight gain can be detrimental to your health. Women with PCOS are more likely to develop many of the problems associated with weight gain and insulin resistance, including:

Many of these conditions can lead to heart disease. In fact, women with PCOS are four to seven times more likely to have a heart attack than women of the same age without the condition.

Benefit of Weight Loss with PCOS

Modest weight loss will not cure PCOS, but it will help. Weight loss can restore the normal function of the ovaries and result in normal hormone production. This may, in turn, lead to improvements in symptoms of PCOS, such as excess hair growth, acne or scalp hair loss.

Protect Yourself From Weight Gain

  • Eat Right: A healthy diet low in complex carbohydrates, moderate protein and low fat is important, as this can help regulate blood sugar levels. 
  • Exercise: Start doing low-to-moderate activities like walking or swimming for 30-to-90 minutes per day because exercise (even without weight loss) has been shown to lower or get rid of insulin resistance.
  • Lose Weight: The more overweight you are the more likely you are to be insulin resistant whether you have PCOS or not. Losing just 5% of your bodyweight will help lower your insulin resistance.
  • Avoid Stress: Don’t over stress yourself as it increases the blood pressure level in your body and can’t help to resist with PCOS. So, try to stay as calm as possible.
  • Get more sleep (at least 7-to-9 hours in a day): Not getting enough sleep can also make your insulin resistance worse, which in turn acquires you the weight.

DIET:

Foods you should avoid while suffering from PCOS:

  • Sweetened juice, canned fruit in heavy syrup, or sweetened applesauce
  • Starchy vegetables including potatoes, corn, and peas
  • Refined grains made with white flour such as white bread and pasta, bagels, or white rice
  • Sweetened grains and donuts
  • Sugary drinks such as soda or juice
  • Sugary foods such as cookies, cakes, and candy
  • Snacks such as potato chips and tortilla chips
1 person found this helpful

Acne & Pimples - Why Is Homeopathy The Best Way To Deal With Them?

Dr. Kriti Mathur 95% (293 ratings)
BHMS, PGDCBM, MD(AM) , Diploma in Nutrition and Health Education (DNHE)
Homeopath, Gurgaon
Acne & Pimples - Why Is Homeopathy The Best Way To Deal With Them?

Acne and pimples mostly occur due to hormonal changes occurring in the body. They are most prominent among teenagers undergoing hormonal transition. The growth hormones become ultra active and the oil glands present in the skin produce more. The glands present under hair follicles are infected and get inflamed, resulting in pimples. Pimples are a nightmare for teenagers, who are conscious about their look and appearance. Eruptions of pimples of different sizes, blisters and rashes of black or red colours are bound to worry look-conscious individuals. Acne and pimples do not usually have easy solutions or quick remedies.

When it comes to treatment of acnes and pimples, Homeopathic medicines are considered the most effective and paramount. Homeopathic cure does not intend to quick-fix  acne and pimples. The objective being the correction of inner causes, it allows the pimples to heal slowly on their own instead of taking any medicine of high dose. The process might take some time, but it surely is the most effective. The problem gets solved from its roots. Scars from previous eruptions are also permanently  healed using homeopathic medicines. Homeopathy is, therefore, the best way to cure acnes and pimples.

POPULAR HOMEOPATHIC REMEDIES FOR ACNE AND PIMPLES.

Here is a list of the most common solutions for acne and pimples and what they indicate:

1. Sulphur

- It is a very common cure, especially for chronic cases of acne
- The eruptions cause great pain.
- They are present in the form of abscesses.
- Patient is vulnerable to cold and pain. Increased rate of perspiration.
- Patient tends to get agitated and irritates very easily

2. Silicea

- In cases where there is pus formation
- The best homeopathic medicine for acne
- Increased rate of perspiration. The patient cannot bear cold at all.
- Skin turns pale and tender.

3. Pulsatilla  

- For cases where the intake of rich junk  food and indigestion are the causes of acne. 
- Also in cases of girls suffering from menstrual problems
- Symptoms include decreased thirst.
- Patient is usually very sensitive to heat

4. Nux Vomica

- For cases where acne formation is because of gastric disruptions.
- Skin seems to appear red and blotchy
- Caused because of having too much spicy food
- Signs of constipation and over sensitiveness to cold

5. Berberis Aquifolium 30

- For cases when there is a complexion and scars caused by chloasma and acne
- Yellow brown patches on the face
- Pimply, dry, waxy, rough or scaly skin
- Blotches & pimples

Apart from these Homeopathic medicines, the patients should also take some dietary measures to get rid of acne and pimples. Here are a few of them:

Low-glycemic foods containing complex carbohydrates can potentially reduce your risk of developing acne. Such foods include:

  • whole grains
  • legumes
  • unprocessed fruits and vegetables

 You should also focus on consuming foods having the following ingredients:

  • the mineral zinc
  • vitamin A and E
  • chemicals called antioxidants

Some other skin friendly foods include:

Homeopathy is certainly the best way to deal with and to get rid of unwanted, ugly acne, which ruin your face. There are more homeopathic cures for other types of acne and pimples for which you can consult any homeopathy physician.

2 people found this helpful

White Rice Vs Brown Rice - Which One Is Healthier?

MSc - Dietetics and Applied Nutrition
Dietitian/Nutritionist, Bangalore
White Rice Vs Brown Rice - Which One Is Healthier?

White rice is originally Brown rice which has been thoroughly refined before it is made available in stores for people. Rice grain in its natural unpolished state is rich in fiber, thiamine, proteins, magnesium, calcium and potassium. Whole rice is also rich in fiber which is good for your digestive system and also aids you to manage your weight effectively. There is a raging debate over the type of rice which is good for your health.

The following are some of the pointers that compare white rice to brown rice:

1. Calorie composition - White rice contains more calories when compared to brown rice. A cup of white rice comprises of 242 calories, while a cup of brown rice comprises of 218 calories. Brown rice is recommended to people who are interested to cut down on their calorie intake as a whole.

2. Carbohydrates and fiber composition - Both brown rice and white rice are rich in carbohydrate. A cup of brown rice comprises 53 grams of carbohydrates and a cup of white rice comprises of 46 grams of the same. But when it comes to fiber content, brown rice contains more fiber. Fiber is known to boost the blood cholesterol level and aids in weight management; therefore, brown rice is more beneficial.

3. Fat and protein composition - In case of fat and protein composition, both types of rice have a low fat composition while a cup of each type of rice contains about 4.5 grams of protein.

4. Vitamins and minerals composition - Brown rice is known to contain more percentage of natural vitamins and minerals when compared to white rice. White rice is thoroughly refined which results in loss of its natural properties. The manufacturers tend to add vitamins and minerals artificially during the processing of the whole rice grain.

5. Glycemic Index - According to studies, foods which have a high glycemic index tend to increase your blood sugar level. Brown rice has a much lower glycemic index than white rice. The average glycemic index of white rice is about 89 while in case of brown rice it's 50.

It can be said that brown rice is much more nutritious than white rice due to its wholesomeness and the higher concentration of nutrients. Brown rice is highly recommended to those people who are health conscious and tend to be careful about their calorie intake.

2732 people found this helpful

Foods To Eat And Avoid When You Have Diabetes

Dr. Divya Prakash 88% (25 ratings)
MBBS, DNB, PGDB - Gariatric Medicine
Diabetologist, Ghaziabad
Foods To Eat And Avoid When You Have Diabetes

Diabetes is a condition where the blood sugar level rises in your body either due to less insulin level in the body or reduced sensitivity of the body to insulin. The foods you eat have a major role in controlling your blood sugar levels. You need to pick your foods wisely to prevent your blood sugar levels from spiking.

The various foods that you should be eating if you have diabetes are :

1. Dark chocolate: Chocolate contains good amounts of flavonoids that help in improving insulin sensitivity and limits food cravings. It also reduces your chances of heart attack.
2. Blueberries: Blueberries are rich in fiber that helps you in managing your blood sugar levels. They also contain anthocyanins that assist in regulating your blood sugar levels.
3. Fish: Fish is rich in Omega 3 fatty acids that reduce inflammation in the body, thus reducing your chances of heart problems. Fish is also a good source of protein that helps you in feeling fuller.
4. Olive oil: Olive oil is rich in antioxidants that help in reducing your chances of heart diseases and diabetes.
5. Oranges: Make sure you eat plenty of oranges as they are rich in vitamin C and they reduce the risk of diabetes. You may also opt for broccoli or strawberries.

The various foods you should avoid are :

1. White rice: White rice is a refined grain which, when consumed, tends to spike your blood sugar levels. You can instead opt for brown rice.
2. Bananas: Banana may contain vitamins and minerals, but are also rich in carbohydrates. Instead, opt for fruits like berries that are not only rich in fiber and antioxidants, but also have a low glycemic index.
3. Sugary foods: The term sugary foods is used to describe foods such as pastries, cakes and cookies. These foods are carbohydrate rich and do not contribute much in making the body healthy. Instead, replace them with natural foods such as chickpeas and peanuts.
4. Dried fruit: Various dried fruits contain high concentration of sugar, which happens due to the dehydration process by which they are formed. So replace them with fresh fruits such as guava and peaches to control your blood sugar levels.

Amongst all other dry-fruits, Almonds and Walnuts can be had in moderation as they contain essential fatty acids and do not effect blood sugars.

1570 people found this helpful

Fiber - 5 Ways To Boost Its Intake!

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Gurgaon
Fiber - 5 Ways To Boost Its Intake!

The human body is designed to process foods with the help of fiber. The benefits of fibers are being recognized widely, and people are being advised to increase the fiber content in their food. On an average, our body requires 25 to 30gm of fiber per day. 

The body requires two types of fibers, soluble and insoluble. The soluble ones absorb water during digestion, contribute to stool bulk, and are believed to reduce cholesterol levels. Fruits, vegetables, legumes, oats and barley are good sources of soluble fibers.

The insoluble ones are required for good movement of food through the intestines. These are also found in fruits, vegetables and whole grains like wheatrice, barley, oats, etc. It takes a little planning to ensure your food is fibrous, but the benefits are a lot and long-lasting.

Follow some of the simple steps and you will see them for yourself:

  1. Vegetables: On a lighter note, make sure each meal of yours is as colorful as possible. Include good amount of carrots, radish, greens, legumes, tomatoes, cabbage and any other vegetable that you like in each meal. This ensures that you get all the fiber and nutrients that you want in a meal. Baked, boiled, raw choose any form, that you like.
  2. Fruits: It is advisable to eat a raw fruit as compared to having its juice. The fiber content gets reduced when you convert it to a juice. Try not to discard the peel, unless it is not edible at all, pineapple or jackfruit for example. Fruits, along with vegetables, form the most natural and best source of fiber. About 5 servings of fruits and vegetables per day will get you all the fiber you need for a day that is 25 to 30gm per day. Berries, pears, prunes, figs, apples, oranges, apples, pears, mangoes, pineapples - take your pick.
  3. Whole grains: Whether you are picking up bread, noodles, cookies, or a packet of pasta, make sure they are made of whole grains and not refined flour. Include one cereal in your breakfast. Oats, barley, wheat germpowder, flax seeds can all be good sources of fiber. Replace white rice with brown rice to get more fiber.
  4. Legumes: Incorporate fiber rich legumes in your daily meal, such as beans, lentils, peas or puree them for interesting dips. Adding legumes help you with the required amount of fiber intake for your body along with regular and smooth bowel movements.
  5. Water: Though not a direct contributor to fiber, increasing the water intake makes the fiber from the above mentioned foods more effective. It promotes better food passage through the intestines and contributes to better stool. It also reduces the bloated feeling that you get with increased fiber. 

Try to gradually make these small changes to your diet and you will see the benefits almost immediately. Try including more fibrous foods to also prolong your hunger pangs, breakfast being the best way to start. 

5159 people found this helpful

Is GM Diet Actually Helpful In Losing Weight?

Diploma in Dietetics Health and Nutrition, Doctorate Biomedical Sciences, Principle of Nutrition, Doctorate Biomedical Science , MSC Master of Science
Dietitian/Nutritionist, Ghaziabad
Is GM Diet Actually Helpful In Losing Weight?

There are a lot of diets that are popular with people for a variety of reasons. Some of them are easy to sustain, some of them have instant effects and some of them have long-term effects. There are a few diets that combine all of these traits, and the GM diet happens to be one of them. The GM diet first appeared on the Internet about four years ago and has had a loyal group of followers since. 

Let's see what the GM diet is all about.

What is the GM Diet? 

The GM Diet is a seven-day diet plan which was supposed to have been created by General Motors for their employees. It was rumoured that they paid a hefty sum to a research lab to come up with the ultimate diet plan. But General Motors soon released a statement where they denied any involvement with the diet plan. But the name stayed on and the diet was soon circulated via emails and forums all over the Web and more people tried it out with different results.

Let's see what the diet looks like. 

  1. Day one of the GM diet begins with consumption of only fruits. Any fruits work except bananas. Water melons are highly recommended on day one. Day one is supposed to prepare your body for the rest of the week. 
  2. Day two has to start with a baked potato for breakfast. This gives you your morning dose of complex carbohydrates. Through the rest of the day, you have to eat raw or boiled vegetables and you can eat to your heart's content. You can also have vegetable soup. Make sure you avoid coconut and oil in the preparation. 
  3. On day three, you have to eat only fruits and vegetables. Avoid fruit juice or vegetable juice. Avoid the morning potato and avoid oil. Avoid bananas on this day. You can use herbs and natural taste-makers in your preparations. 
  4. Day four is a tough one. On this day, you may have only bananas and milk. You may have up to eight bananas and about 3-4 glasses of milk on this day. You can also have the special GM soup on this day, which helps break the monotony of the bananas and milk. Also, have up to 8-10 glasses of water on this day. 
  5. On day five, you can binge a bit. On this day you are supposed to have just lean beef and tomatoes. You can again eat as much as you like on this day. You can replace beef with lean chicken meat or a mix of vegetables like beans, lentils, and tofu. These replace the proteins you get from beef. Make sure you consume plenty of water. 
  6. On day six, you should have a mix of lean beef and vegetables. You can also have the GM Special Soup on day six. Vegetarians should have a mix of the vegetables from day five. You may also have sprouts in place of beef. 
  7. And on the seventh day, you can have brown rice, vegetables and fruits. Fruit juices are also allowed on this day. This wraps up the GM diet plan. You can return to your regular diet from the 8th day, albeit with caution. 

This diet is supposed to make you lose anywhere from one to five kilograms on the eighth day. The diet also plays a detox role by cleaning your body of its impurities. No alcohol is supposed to be consumed during the week. You are allowed to have tea and coffee, but you must avoid adding milk and sugar as this adds unnecessary calories. Also, ensure that you consume adequate water during the diet. Try and avoid working out while you are on this diet as it is possible you may experience fatigue.

Is the GM Diet Effective? 

Different people have had different experiences with the GM diet. While most people rave about the diet, some feel it is not effective in the long run. The GM diet helps you in losing between one to five kilograms by day eight. The diet is also important for detoxifying and cleaning your body of impurities and toxins. The GM diet has proven to be effective for quick weight loss.

6200 people found this helpful

Rheumatoid Arthritis - How Ayurveda Can Help?

BAMS
Ayurveda, Hyderabad
Rheumatoid Arthritis - How Ayurveda Can Help?

Rheumatoid arthritis is an autoimmune disorder in which the body recognizes the body's own system as foreign and produces an inflammatory reaction. The synovium which is the space between the bones and the joints and contains a lubricating fluid which allows easy movement of the joints.

Inflammation of this space leads to painful, swollen joints that can also turn red and become stiff over a period of time. The joint surfaces can gradually progresses to produce deformities (the swan-neck deformity of the hand for instance) and disability.

Because it is an autoimmune disorder, the exact etiology is not known but lifestyle, stress, cold weather are supposedly predisposing factors. That being the case, it is not surprising that Ayurveda has a variety of options, both in terms of do's and don't's to manage rheumatoid arthritis - both the severity of symptoms and further progression of the disease.

Do's: A well-planned diet will help by supporting optimal functioning of the immune system and nourish the affected joints.

  1. People diagnosed with RA should follow a diet that is rich in fruits and vegetables. Drumsticks, bitter gourd, carrotpapaya, green leafy vegetables, cabbage, etc., reduce inflammation and hyperactivity of the immune system. The antioxidant properties in these neutralize the free radicals circulating in the body (responsible for increasing inflammation). This helps control the longstanding inflammation of the joints
  2. It is also advisable to eat them as whole fruits and not as juices. The fiber in the whole fruits helps digestion
  3. Sprinkle pepper powder over cooling food items like cucumber and radish
  4. Include garlic which is an excellent remedy for RA, can be mixed with buttermilk
  5. Whole grains such as wheatbrown ricemilletbarley are beneficial for RA, their high fiber content helps in proper digestion and promotes regular bowel movements
  6. Honey mixed with water
  7. Drink boiled milk to which dry ginger powder is added; this can replace tea and coffee
  8. Milk mixed with turmeric powder is also helpful in controlling inflammation
  9. Work at reducing weight

Don'ts: In addition to adding the above to your diet, there are some things to avoid, which can worsen symptoms of inflammation.

  1. Avoid overall unhealthy and irregular diet habits which affects the immune system and aggravates symptoms
  2. Avoid sleeping during daytime and staying awake at nights
  3. Avoid deep fried foods and fermented food items
  4. Given its autoimmune nature, it is better to avoid regular allergy-inducing foods like dairy products, soy, peanuts, processed foods, artificial additives, etc. These could trigger an enhanced allergic reaction.
  5. Avoid alcohol, tobacco
  6. Avoid tea and coffee and other caffeinated drinks

With simple daily food habit and lifestyle changes, the severity of RA can be managed effectively.

3252 people found this helpful

Carbohydrates - Why Should You Never Ignore Them?

BHSC. In Dietetics, Msc Dietetics & Food Service Management
Dietitian/Nutritionist, Mumbai
Carbohydrates - Why Should You Never Ignore Them?

Starting your day with carbs can sound really strange but the fact is that your body is like an engine which requires fuel to function properly. Carbohydrates are a healthy addition to your diet. You have a gap of about 8 to 9 hours between the last meal of the day and the next morning’s breakfast, which is why it is very important that your breakfast should contain an adequate amount of carbs for the body to remain active all through the day. 

There are various other benefits of eating a carb-rich diet in the morning, read on to know more:

  1. Improves exercise regimen: Needless to say, exercise is good for maintaining the overall fitness of the body along with reducing fat and building muscles. And for exercising also, you need a considerable amount of energy to be spent. Now, the best source for this is carbohydrates. For those who work out in the morning, a good dose of carbs can improve the quality of work out, as it provides essential fuel to the body that enables you to push on far longer as compared to a carb-free diet.
  2. Prevents weight gain: Eating carbs in the morning is far better than loading your dinner with carbs. Your activity throughout the day ensures that carbs are consumed, and only the excessive amount is stored. However, eating a carb-loaded meal will lead to storage of fat. Therefore, it is advised to eat carbs earlier in the day than later.
  3. Bodybuilding: If you are into bodybuilding, then your instructor may have advised you to get enough carbohydrates as they would help in achieving a lean, muscular physique. Including carbs in your diet also helps regulate metabolism and building muscles along with increased workout.
  4. Healthy heart: Research shows that increasing your soluble-fiber intake (a type of fiber found in carb-rich foods) by 5 to 10 grams a day could result in a 5 percent drop in 'bad' LDL cholesterol. Similarly, people who eat more whole grains (think bulgur, brown ricequinoa) also likely to have higher 'good' HDL cholesterol and lower 'bad' LDL cholesterol.

So, what should you eat? 

  1. Sprouts and 1 chapati
  2. Oats and besan chilla
  3. Nachni chilla/porridge
  4. Boiled​ sweet potato 
  5. Bajra or pearl millet
  6. 1 Stuffed vegetable paratha and curd
  7. Poha
  8. Idli and sambar

The above foods not just give your body the required carbs, but also small amounts of protein and fats, which makes it completely wholesome. So get into a habit of eating carb-rich breakfast and you will see the improvement in your energy levels!

5283 people found this helpful