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Overview

Benefits of Yam (Ratalu) And Its Side Effects

Yam is ideal for curing respiratory problems, skin diseases, digestion related ailments and cancer. It also protects the female endocrine system, increases nutrient absorption, improves cognitive abilities, conciliates metabolic functions and increases the count of the red blood cells. Due to the presence of Vitamin B6, Yam also prevents hypertension.

Benefits of Yam (Ratalu) And Its Side Effects

Table of Content

Yam (Ratalu)
Nutritional Value of Yam (Ratalu)
Health Benefits of Yam (Ratalu)
Cures respiratory problems and heals skin diseases
Great source of Vitamin B6
Supports and protects the female endocrine system
Improves bowel habits and aids in digestion
Increases the Nutrient absorption in the body
Can improve cognitive capacity
Acts as a cancer deterrent
Conciliates metabolic functions
Helps to increase the production of red blood cells in the body
Uses of Yam (Ratalu)
Side-Effects & Allergies of Yam (Ratalu)
Cultivation of Yam (Ratalu)

Yam (Ratalu)

Yam is a root vegetable which bears close resemblance to sweet potato. The inside of a Yam is orange or white and they are related to grasses and lilies. They are perennial vines that can be ingested. They are grown in Oceania, Caribbean, Latin America, Asia and Africa. Nowadays, around 95% of the entire world’s yam crop is harvested in West Africa. It can be cooked in various ways, like it can be smoked, fried, baked, boiled, roasted or barbecued. Yam is also used as a dessert in many places after being grated. The tubers of Yam can grow up to 4.9 feet and it can weigh up to seventy kilograms. It is 3 to 6 inches in height. The skin of the Yam fruit is hard and rough to peel. It usually gets softened after heating. The inside of this fruit can have different colours such as pink, purple, yellow or white.

Nutritional Value of Yam (Ratalu)

Yam has a lot of nutrient density and is very healthy if consumed. It contains vitamin C, dietary fibres, thiamine, manganese, vitamin B6 and potassium. Yam has a very low glycemic index and supplies around 118 calories for every 100 grams. It has 54% glucose as compared to other potato products. In some countries in Africa, where food is scarce, Yam provides a high amount of protein intake ranging from 16% in the humid lands of West Africa and 6% in East and South Africa. Yam is limited in tryptophan, methionine, cystine, maino acids and sulphur.

Health Benefits of Yam (Ratalu)

Mentioned below are the best health benefits of Yam (Ratalu)
Health Benefits of Yam (Ratalu)

Cures respiratory problems and heals skin diseases

Yam has long been a traditional medicine used in Japan, Korea and China since early ages. It contains cell proliferate and allantoin which speeds up the healing process if applied topically on boils, ulcers and other skin ailments. It is known to cure respiratory ailments and relieve cough, bronchial irritation and stimulate health of the respiratory system.

Great source of Vitamin B6

Yam has sufficient amount of vitamin B6 in it, which is necessary by our body to break down homocysteine (a substance which can damage the blood vessel walls). High content of homocysteine can lead to a heart attack if you have comparatively low cholesterol levels. Hence, having vitamin B6 in your body can make it immune to heart diseases. Yam also contains some amount of potassium, this is beneficial as it controls the blood pressure and heart rate by countering hypertensive effects. Yam also prevents hypertension to a certain extent. It also results in reduced blood pressure and increased kidney flow due to the enzymes present in Yam

Supports and protects the female endocrine system

Yam contains an enzyme which is beneficial for menopausal women. This enzyme provides a natural alternative to hormonal replacement in menopausal women. It supports the endocrine system in females as its root is full of beneficial enzymes. It contains vitamin B6 which acts as a substitute to fight symptoms related to PMS (Premenstrual Syndrome) which include stomach cramps and mood swings.

Improves bowel habits and aids in digestion

Yam has dietary fibres in it, these fibres decrease bad cholesterol and reduce constipation. It also contains a gracious amount of potassium that helps in healthy digestion and also stimulates contraction of smooth muscle in the stomach. This in turn leads to beneficial bowel habits.

Increases the Nutrient absorption in the body

Consuming Yam juice on a regular basis can increase the nutrient absorption of the body. It also protects the enzymes which are needed by the body to create healthier cells and keep the body in good condition. Drinking Yam juice is very useful, as the nutrients are easily absorbed by the body in liquid form.

Can improve cognitive capacity

Yam has the power to increase the memory capacity and the learning capacity of the human brain. According to research, people who consumed Yam for a period of 6 weeks noticed a great change in their cognitive abilities. This is due to the antioxidant compound which is present in Yam. It can also cure Alzheimer’s to a great extent.

Acts as a cancer deterrent

Cancer can be very painful and life threatening. In most cases, people lose their lives while battling cancer. It can tear families apart and cancer treatment is very expensive. The treatment of cancer like radiation therapy and chemotherapy itself can be very painful and can cause a huge discomfort. However, consuming Yam on a daily basis can increase the immunity of your body and prevent cancer to a certain extent. Due to its anti-oxidant qualities, Yam can prevent colon cancer from occurring. The dietary fibre present in Yam can prevent toxic compounds in food from clinging itself to the colon mucosa. Vitamin A present in Yam provides protection from oral cavity cancer and lung cancer.

Conciliates metabolic functions

The vitamins present in Yam can conciliate the metabolic function in one’s body. Yam contains vitamin A which maintains and protects the healthy mucous membranes. It can also improve vision and plays an important role in bone growth, wound healing, improving immunity and anti ageing.

Helps to increase the production of red blood cells in the body

Yam has a lot of minerals present in it which plays a major role in protecting and increasing the count of the red blood cells in the body. It contains copper and iron which aids in blood circulation inside the body. Yam also contains a sufficient amount of manganese which is used as a co-factor for superoxide dismutase and antioxidant enzymes.

Uses of Yam (Ratalu)

Yam has a variety of uses such as, healthy immune system functioning, lowering osteoporosis, protecting the tissues surrounding the heart and aiding in ventricular functioning.

Side-Effects & Allergies of Yam (Ratalu)

Yam can have some side effects if it is not used in moderation. It should be avoided by breast feeding or lactating women as it might be fatal for the child. Wild Yam has the ability to affect conditions related to estrogen imbalance in the body. If you have estrogen related issues like uterine fibroids, endometriosis, ovarian cancer, uterine cancer or breast cancer, then Yam should be avoided as much as possible as it can make these conditions worse. People having protein S deficiency should also not consume Yam as they might be at an increased risk of forming blood clots. This condition can be very problematic and should be avoided.

Cultivation of Yam (Ratalu)

Yams are usually grown throughout the humid tropics and are priced very economically in most places. Plantation of Yam begins in the rainy season. The yield of the crop depends on where and how the sets are planted, provision of stakes, interplant spacing and sizes of the mounds. The seeds of yam are bulky to transport and are also perishable.

Popular Questions & Answers

How to reduce in my bally fat nd my weight so please let me know any idea how much calorie burned to daily basis.

B.Sc.(Hons), P.G.Dietetics
Dietitian/Nutritionist, Gurgaon
Hi Lybrate user weight loss can be acheived if you to need to follow a proper diet and physical activity weight loss tips 1. Avoid much outside food, fried food and junk food. 2.Avoid papad, pickles, Coconut-peanut chutney. 3.Can eat homemade Paneer sabji, sandwich, paratha. 4.Opt for Brown bread, low fat cheese, skimmed milk, roasted food items. 5.Use skimmed milk in food items as much as possible, sprinkle over cooked sabji and add in milk, soups as thickening agent. Can be eaten as wholesome powder also 6.Avoid too much off starchy foods like Potato, Yam, arvi, sweet-potato, sabu dana (Sago), Maida, corn-flour. 7.Eat lots and lots of vegetables and green leafy vegetables in form of cooked vege, Salads & Soup. 8.Avoid canned and processed foods like cream biscuits, wafers, pickle, papad For specific weight loss diet loss plan, We plan customised diet for our clients according to food habits, blood group, medical history and life stlye.
1 person found this helpful

Gym se ya diet se patla jalde ho sakte hai. Mere pas gym jane k time ni hota to kya me dieting se weight kam kr sakta hu.

Post graduate diploma in? Early childhood care and education (ECCE), Bachelor of Science (Home) with major in FOOD AND NUTRITION
Dietitian/Nutritionist, Vadodara
Hi Lybrate user weight loss can be acheived if you to need to follow a proper diet and physical activity weight loss tips 1. Avoid much outside food, fried food and junk food. 2.Avoid papad, pickles, Coconut-peanut chutney. 3.Can eat homemade Paneer sabji, sandwich, paratha. 4.Opt for Brown bread, low fat cheese, skimmed milk, roasted food items. 5.Use skimmed milk in food items as much as possible, sprinkle over cooked sabji and add in milk, soups as thickening agent. Can be eaten as wholesome powder also 6.Avoid too much off starchy foods like Potato, Yam, arvi, sweet-potato, sabu dana (Sago), Maida, corn-flour. 7.Eat lots and lots of vegetables and green leafy vegetables in form of cooked vege, Salads & Soup. 8.Avoid canned and processed foods like cream biscuits, wafers, pickle, papad For specific weight loss diet loss plan, please enroll in my weight loss package.
1 person found this helpful

I am over weight need to reduce by 10 kg. Please suggest me what needs to be done.

Post graduate diploma in? Early childhood care and education (ECCE), Bachelor of Science (Home) with major in FOOD AND NUTRITION
Dietitian/Nutritionist, Vadodara
Hi Lybrate user weight loss can be acheived if you to need to follow a proper diet and physical activity weight loss tips 1. Avoid much outside food, fried food and junk food. 2.Avoid papad, pickles, Coconut-peanut chutney. 3.Can eat homemade Paneer sabji, sandwich, paratha. 4.Opt for Brown bread, low fat cheese, skimmed milk, roasted food items. 5.Use skimmed milk in food items as much as possible, sprinkle over cooked sabji and add in milk, soups as thickening agent. Can be eaten as wholesome powder also 6.Avoid too much off starchy foods like Potato, Yam, arvi, sweet-potato, sabu dana (Sago), Maida, corn-flour. 7.Eat lots and lots of vegetables and green leafy vegetables in form of cooked vege, Salads & Soup. 8.Avoid canned and processed foods like cream biscuits, wafers, pickle, papad For specific weight loss diet loss plan, please enroll in my weight loss package.

Hi, My weight is too high and too much fat in my legs and stomach. Also I have problem for varicose veins but not too much. Help me for these two things.

Post graduate diploma in? Early childhood care and education (ECCE), Bachelor of Science (Home) with major in FOOD AND NUTRITION
Dietitian/Nutritionist, Vadodara
Hi Lybrate user weight loss can be acheived if you to need to follow a proper diet and physical activity weight loss tips 1. Avoid much outside food, fried food and junk food. 2.Avoid papad, pickles, Coconut-peanut chutney. 3.Can eat homemade Paneer sabji, sandwich, paratha. 4.Opt for Brown bread, low fat cheese, skimmed milk, roasted food items. 5.Use skimmed milk in food items as much as possible, sprinkle over cooked sabji and add in milk, soups as thickening agent. Can be eaten as wholesome powder also 6.Avoid too much off starchy foods like Potato, Yam, arvi, sweet-potato, sabu dana (Sago), Maida, corn-flour. 7.Eat lots and lots of vegetables and green leafy vegetables in form of cooked vege, Salads & Soup. 8.Avoid canned and processed foods like cream biscuits, wafers, pickle, papad For specific weight loss diet loss plan, please enroll in my weight loss package.

I am 61 year old female ,with no age related diseases, but I would like to know if there is any treatment for my eyes to avoid using specs (i wear progressive lenses) and also avoid cataract my con no 9535547813 mail id saisheelasai@gmail.com.

PGDYN
Ayurveda,
To maintain eye health first of all you should use most effective and safe eye wash by Trifala kwath/him along with saptamrut lauh tab. You may also take some of panchkarma therapy i.e. Netratarpan along with nasya karma. We recommend to take vitamin A in proper dose by natural sources e.g. Carrot, cow ghee, sweet potatos green veg. Yam, yellow/orange colored fruits.

Popular Health Tips

Diet + Yoga - Together They Can Help You Manage Diabetes!

Bachelor of Ayurveda, Medicine and Surgery (BAMS), CGO
Ayurveda, Ahmedabad
Diet + Yoga - Together They Can Help You Manage Diabetes!

Are you looking for an effective way to managing your diabetes? Yoga is considered to be an ideal remedy. Regular yoga helps in reducing the sugar levels in your blood, and also lowers your blood pressure. It helps to keep your weight in check and relieves and reduces the symptoms of diabetes, thereby, slowing down the progression of the condition. Moreover, yoga helps in increasing the production of glucagon, which is a hormone responsible for increasing glucose levels in your blood. There are several yoga poses or asanas, which assist in reducing stress from your mind. This reduces the glucagon amount and improves insulin action.

Here are some important yoga poses and asanas, which help in stress reduction, and in turn work on your diabetic symptoms.

  1. Pranayama: This breathing exercise involves breathing in and breathing out. It helps in oxygenating your blood, thereby improving blood circulation. Your mind calms down and your nerves get relaxed.
  2. Setubandhasana: This yoga pose is ideal for blood pressure management, and also provides relaxation to your mind. It helps in improving several other conditions, and functions of your body.
  3. Balasana: This asana is referred to as the pose of a child. It is an ideal stress buster. It stretches your thighs, hips, and ankles, calms your mind and provides effective stress relief. It eliminates fatigue and cures lower back pain.
  4. Vajrasana: This is another simple yoga pose, which is ideal for providing relaxation to your mind. It is an important yoga asana, according to Ayurvedic beliefs.
  5. Sarvangasana: This yoga pose is renowned for its function of regulating the working of your thyroid glands. The thyroid glands control the functioning of your entire body, which includes your nervous, reproductive, and respiratory system. It also controls your body’s metabolism. This yoga pose nourishes your spine, supplying large amounts of oxygen and blood. This enables you to keep away from nervous system disorders, and improves your overall health. In short, it is an ideal overall stress buster.
  6. Halasana: This yoga asana is ideal for people who are stressed because of a bad posture, owing to long hours of sitting in a place. The pose stimulates your thyroid glands, lungs, parathyroid glands, and the organs in your abdomen. It helps the rush of blood to your face and head, keeping your hormone levels under supervision. It is effective for diabetic patients.
  7. Dhanurasana: It is another effective yoga pose that strengthens your backbone and back. It stimulates your reproductive organs, and works great in beating stress and fatigue. It is highly recommended to be practiced for diabetic patients.

Here is a list of food items you should include/cut down in your diet in case you have type 2 diabetes:

  1. Vegetables: You must have fresh or frozen vegetables and avoid using sauces, dips, fats or salts. Intake non-starchy vegetables like cucumber, spinach, broccoli, cabbage, lettuce and vegetables, which are dark green or yellow in color. Also have starchy vegetables such as corn, green peas, beans, carrots and yams. Avoid potatoes as they are pure starch.
  2. Fresh Fruits: You should include fresh fruits in your regular diet. Have apples, bananas, berries, papaya, cherries, grapes, melons, oranges, peaches, pineapples and raisins. Have whole fruits regularly, which do not contain added chemical sweeteners.
  3. Grains: Include grains in your diet and consume whole grains more. Whole grains are not processed and consist of the whole-grain kernel. Grains contain starch, which is a source of carbohydrates. Carbohydrates are bad for blood sugar. Hence, whole grains, which are rich in fiber are recommended. Fiber controls the blood-sugar level from shooting up. Fiber should be included in the form of bran of oat and wheat.
  4. Proteins: Coming to protein food items, you should consume fish and poultry items often. Always remove the skin from chicken or turkey properly before cooking. Buy lean meat and trim all the fat from meat. Avoid frying and use methods such as baking, roasting, grilling or boiling. Also use healthy oils for frying purpose.
  5. Dairy Products: In case of type 2 diabetes, always use dairy products, which are low in fat. Do not add sugar to milk, curd or yoghurt as they contain natural sugar. Do not consume more than three cups of milk a day.
  6. Oils and Fats: Cut down the intake of excessive oily and fatty foods. Avoid food items that contain high saturated fats such as bacon, hams, sausages and butter. Consume food with polyunsaturated or monounsaturated fats. Oil raises blood-sugar level and is high in calorie and should be used in lesser amounts.

A type 2 diabetes patient needs to undergo several changes in his/her diet to keep a check on the rising blood sugar levels and for living as healthy as possible. 

In case you have a concern or query you can always consult an expert & get answers to your questions!

3213 people found this helpful

Sugar - Can You Control Your Intake?

Wellness Coach, Diploma In Diet & Nutrition, Diploma In Weight Loss
Dietitian/Nutritionist, Bangalore
Sugar - Can You Control Your Intake?

Sugar (cane sugar) is not only a big industry but has been a part of many of our traditional foods. Somehow, today sugar has been given a tag of being an 'unhealthy' food. What we don't realize before we demonize a food the reason for it to suddenly become unhealthy. Sugar in small required amounts does not cause any health issue. What we don't realize is the amount of sugar that we are unknowingly consuming through foods like packaged cereals ,juices , health drinks , pastries, burgers and even the so called 'low fat' packaged foods marketed as healthy foods. Excessive sugar in these forms can definitely become harmful. So, rather than banning sugar from your diet, try to make better food choices.
The steps you can take to reduce sugar intake in a week are -
1. Stay hydrated and avoid health drinks and packaged juices - 
Replace so-called health drinks and packaged juices with fresh drinks like lime water, coconut water, herbal teas and home-made fruit drinks like raw mango juice / aam panah and Water. The natural electrolytes will stop any craving for excessive sugar laden foods.
2. Limit caffeine intake - Drinking coffee in the morning causes caffeine kick which spikes the energy levels in the body. As soon as this spike wears off, there is an intense sugar craving in the body.
3. Eat more complex carbohydrates - Increasing consumption of complex carbohydrates such as whole grains and yams helps in stabilizing blood sugar levels in the body. This happens as they are digested slowly and help in controlling sugar cravings.
4. Restrict salt intake - Excessive salt consumption can increase cravings for sugary foods. Eating too much salt can cause the body to balance out the flavors thus leading to increased sugar cravings.
5. Exercise - Exercise causes perspiration in the body which helps in flushing out the salt and making the body alkaline thus reducing sugar cravings.
6. Limit processed food intake - Eating naturally occurring foods such as grains and fruits are healthier than eating packaged foods. Packaged foods generally contain both added sugar and salt which tend to increase sugar cravings and promotes weight gain. In case you have a concern or query you can always consult an expert & get answers to your questions!

5351 people found this helpful

Post Natal Diet Plan

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Mumbai

Post Natal Diet Plan

Prefered foods during postpartum:
Fresh - warm - oily - soupy - moist - nourishing - delicious - creamy - digestible

Preferred proteins:
• boiled warm milk
• milk puddings w/o egg
• split lentils soaked overnight made into thin soup, perhaps
• almond or other nut milks
• nuts or seeds, well soaked (24 - 48 hours) for snack or prepared with soups,
Vegetables, grains, or sauces
• yogurt or buttermilk drink thinned half with water and seasoned with desired
Spices
• ricotta, cottage and other unfermented cheeses
• chicken and fish soups after about 4 weeks for non-vegetarians

Preferred carbohydrates:
• basmati rice (cook with an extra 1⁄2-1 cup water per cup of rice)
• unleavened wheat such as couscous, pastas, chapattis (unleavened tortillas)
• grains such as oats, quinoa and amaranth.
• favor less refined sugars such as honey, succanat, turbinado, and especially iron
Rich sweeteners such as dates, raisins, molasses and dark indian jaggery if available.

Preferred vegetables:
Prepare all vegetables until tender, season well and enjoy with healthy oils (sesame, sunflower, walnut, avocado, almond) or butter
• artichoke
• asparagus
• avocado
• beet
• carrot
• fresh dill and fennel
• okra
• pumpkin and winter squashes
• yams or sweet potatoes
After the first three weeks postpartum, the following vegetables can be introduced; summer squashes, green beans, broccoli, peeled eggplant, spinach or chard cooked with plenty oil, seasoning, salt, and lime or lemon juice.

Preferred fats:
Use healthy fats and oils more abundantly than normal. This is important for optimal rejuvenation. Fats are building blocks for hormones and are important support and functional components of the cell membrane. Research show that low blood lipids are associated with depression and low hormone levels.
Essential fatty acids (efas - omega 3, 6, and 9) are, as the name indicates, essential to the body, mind and nervous system. The brain does not produce enough of these important oils, and if we get depleted, we are likely to suffer from anxiety, restlessness, and depression. Furthermore, low breast milk production and engorgement has been linked to low efas. The brain is more than 60% fat and needs a lot of healthy oils for its health.
• flax seed oil
• ghee (clarified butter)
• butter
• sesame, toasted sesame, and sunflower oils
• coconut and olive oil in the summer

Dietary Management For Diabetes

BHMS
Homeopath, Delhi
Dietary Management For Diabetes
DIETARY MANAGEMENT:
Your blood sugar level in your blood is closely connected to what you eat, so good and balanced nutrition is most important for living a healthy life with diabetes. Correct choice of food and in appropriate amount will help you to control your blood sugar levels, thus further preventing or delaying the complications. There is no particular diet that will suit everyone; it depends on the treatment, individual sensitivity and on the complication of the disease. So consult your physician before implementing any diet plans.
 
DO'S:
• Follow your doctor's instructions.
• Do not stop or take any medications on your own.
• Monitor your blood glucose by regular blood Glucose checking.
• Do regular exercise and practice yoga.
• Walk for at least 45 minutes regularly (follow advice of your physician).
• Take extra care for your foot if you get a cut or a bruise, blister or swelling, see your doctor immediately.
• Maintain your optimum weight.
• Always carry a packet of biscuits, candy, juice or sugar along, if you feel giddy have one or two biscuits or one sweet. You may be hypoglycemic, see your physician Immediately.
• Loose weight if obese as with diabetes the risk of developing heart disease increases. Loose weight gradually, one or two pounds a week.
 
AVOID:
• Do not undertake strict diet to loose weight without consulting your physician or a registered dietician.
• Avoid sugars and any thing, which is high in sugar content.
• Avoid artificial sweeteners.
• Avoid canned fruits.
• Avoid alcohol, smoking.
• Avoid high calorie diet – fried, oily or buttered food.
• Do not take appetite suppressants to control weight, they increase blood sugar levels.
• Avoid chocolate, pastries, jams, honey and sweets.
• Avoid potatoes, sweet potato, yam and other "underground vegetables".
• Avoid fruit like chickoo, mango and bananas, or just consume a single slice a day.
• Avoid sleeping in the day time.
 
CONSUME:
• consume frequent small meals at regular intervals through out the day, instead of eating heavy meals once or twice a day. This will help to avoid extremes of high or low blood glucose levels.
• Consume snacks high in protein before sleeping, prevents hypoglycemia at night.
• Consume about 2000 calories a day of which 50-60% calories coming from carbohydrates, 20% from proteins and less then 30% from fats.
Pregnant woman needs 300 calories more from second trimester and extra 10-12 gm of protein for the growth of the baby.
• Have plenty of salads before you start your meal.
• Carbohydrates:
- Consume complex carbohydrates (high fiber foods) then the simple carbohydrate diet, both will provide similar amount of calories, but complex carbohydrates are high in fiber which helps in lowering the blood glucose levels.
- Avoid sugar as every food contains little sugar, and they are of no nutritive value and considered as empty calories.
- Consume bitter gourd (karela), string beans (Chaulee), cucumber (kakadi), onions and garlic which are very beneficial for diabetics.
- Consume lots of green leafy vegetables, beans and legumes.
- As much as possible eat raw fruits and vegetables then cooked ones, cooked food increases blood glucose levels as compared to raw food.
• Fiber:
- Consume high fiber diet (between 30 to 50 gm a day), it helps lowering the blood glucose levels - fruits, vegetables, peas, beans and whole- wheat breads, bran, brown rice, oats, seeds, nuts, barley are good sources of fiber.
- Note: do not exceed more then 60 gm of fiber a day it can lead to nutrition deficiencies.
• Proteins:
- Patients with diabetic kidney need to consume less protein.
- Consume protein more from plant sources then animal sources.
- Prefer fresh fish or soy protein to poultry or meat; consume fish not more then 2 servings per week.
• Fats:
- Consume low fat diet – avoid fried food or mayonnaise based food except if non-fat mayonnaise is used, avoid egg yolk, bacon, butter etc.,
- Cholesterol intake should not exceed 200 mg per day.
- Consume Polyunsaturated fats (PUFA), and monounsaturated fats instead of saturated fats and cholesterol.
- Monounsaturated fats are mostly present in olive, canola, and peanut oils and in most nuts.
- Consume not more then 5gm of fats, as PUFA, monounsaturated fats or saturated fats they all provide same amount of calories, though they are different in kind.
• Consume 3-4 nuts regularly as they are high in proteins, fibers and also PUFA
• Consume bitter gourd (karela) or have ½ cup or more of bitter gourd juice every day.
• Before buying any products from the market check its label for amount of fats, carbohydrates and proteins.
• Consume less of salt, not more then 2gm (2,000 mg sodium intake) a day.
• Add garlic, onions and herbs to your food.
• Also add turmeric to food, it lowers the glucose levels.
• Vitamins:
• Include foods that are rich in vitamin A, C, E as they have antioxidant property and thus protect from heart diseases.
• Include adequate amount of B vitamins in your diet, certain B vitamins like folate, Vitamin B6 and Vitamin B12 lowers the levels of homocysteine.
• Magnesium deficiency is usually seen in diabetics. The best sources of
magnesium are dark green vegetables, legumes,cereals, wheat bread, fish, and nuts.
• Chromium deficiency is observed to be a risk factor for diabetes type II. Shellfish, fish, eggs, wholegrain cereals, nuts are good sources of chromium.
Zinc deficiency is also observed in patients with diabetes Type II. Zinc is abundant in certain seafood, and whole grains.
• Moderate alcohol intake is beneficial, especially red wine. One should limit to 1 drink per day for women and 2 drinks per day for men. Pregnant women and people at the risk of alcoholism should not consume alcohol.
• Tea has proved to have beneficial effects on the heart, as it is rich in flavanoids and thus protects from damage from LDL, green tea as well as black tea are beneficial for arteries.
 
NOTE:
• Diet low in protein and salt along with high intakes of fluids can lead to hyponitremia, which can cause fatigue, confusion and can be life threatening.
• One gram of carbohydrates equals four calories.
• One gram of fat is equal to 9 calories, whether it's saturated or unsaturated.
• One gram of protein contains four calories.

How to Gain Weight?

Bachelor of Naturopathy & Yogic Sciences (BNYS)
Alternative Medicine Specialist, Ernakulam
How to Gain Weight?

Now a days everyone is behind weight loss programs. But at the same time there are many people struggling with weight loss.Weight loss can result from a decrease in body fluid, muscle mass, or fat.Other causes of weight loss include, but are not limited to, cancer, viral infection (such as CMV or HIV), gastroenteritis, parasite infection, depression, bowel diseases, and overactive thyroid.If the secondary causes are ruled out you can try following steps for weight gain.

1.Eat lot of proteins.Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight instead of just fat.If you're trying to gain weight, aim for 0.7-1 grams of protein per pound of body weight (1.5 - 2.2 grams of protein per kilogram).High protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.

2.Eat at least 3 meals per day and make sure to eat plenty of fat and carb.

3.Eat lot of energy dense food.Add lot of spices,condiments and sauces sothat the food becomes tasty and you can take more of it.Energy dense foods are

  • Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
  • Dried fruit: Raisins, dates, prunes and others.
  • High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.
  • Fats and Oils: Extra virgin olive oil and avocado oil.
  • Grains: Whole grains like oats and brown rice.
  • Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.
  • Tubers: Potatoes, sweet potatoes and yams.
  • Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.

4.Lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat.

5.Squeeze in an additional meal or snack whenever you can, such as before bed.

6.Use large plates if you are trying to get in more calories,

7.Good sleep. Sleep is very important for muscle growth.

8.If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.

9.Don't smoke.Smokers usually experience weight loss.Quitting smoking can lead to weight gain.

10.Drink milk and weight gainer shakes which are rich in proteins,carbs and calories.

11.Don't drink water before meals or along with meals as it can reduce food consumption.

12.You can also try supplements like Creatin Monohydrate.Simply consume 3–5 grams per day. However, it may take three to four weeks to maximize muscle stores.Better to consult a Naturopathic physician before starting any supplements for weight gain.

7 people found this helpful

Table of Content

Yam (Ratalu)
Nutritional Value of Yam (Ratalu)
Health Benefits of Yam (Ratalu)
Cures respiratory problems and heals skin diseases
Great source of Vitamin B6
Supports and protects the female endocrine system
Improves bowel habits and aids in digestion
Increases the Nutrient absorption in the body
Can improve cognitive capacity
Acts as a cancer deterrent
Conciliates metabolic functions
Helps to increase the production of red blood cells in the body
Uses of Yam (Ratalu)
Side-Effects & Allergies of Yam (Ratalu)
Cultivation of Yam (Ratalu)