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<keyword id="7811425" type="General" weightage="20" keywordseo="Roasted-chana" source="Orion">Roasted chana</keyword>, also known as <keyword id="15666809" type="General" weightage="20" keywordseo="Roasted-chickpeas" source="Orion">roasted chickpeas</keyword>, is a delightful and nutritious snack that comes with a myriad of health benefits. If you're looking for a tasty and healthy snack, roasted chana is your new best friend! It's not just about flavor – this crunchy treat is loaded with benefits for your body. Whether you're into fitness or just want a guilt-free snack, roasted chana has got you covered. It's like a little protein powerhouse, helping your muscles stay strong. And if you're watching your weight, good news – roasted chana can be a helpful sidekick in your journey. Here are 10 amazing benefits of munching on roasted chana: 1. Rich in Protein Roasted chana is an excellent source of <keyword id="12597245" type="General" weightage="20" keywordseo="Plant-based-protein" source="Orion">plant-based protein</keyword>, making it a great choice for vegetarians and vegans. Protein is essential for muscle repair, immune function, and overall body maintenance. 2. Fiber Boost These crunchy snacks are high in dietary fiber, promoting digestive health and helping to regulate blood sugar levels. Fiber also contributes to a feeling of fullness, making it a satisfying snack option. 3. Low in Fat Roasted chana is a low-fat snack, making it a healthier alternative to many processed snacks. It's a good option for those watching their fat intake while still enjoying a tasty treat. 4. Good Source of Vitamins and Minerals These chickpeas contain essential vitamins and minerals such as iron, magnesium, phosphorus, and B-vitamins. These nutrients play vital roles in various bodily functions, including energy production and bone health 5. Weight Management The combination of protein and fiber in roasted chana can help with weight management by promoting satiety and reducing overall calorie intake. It's a satisfying snack that can curb cravings. 6. Heart Health The fiber, potassium, and antioxidants in roasted chana contribute to heart health by helping to lower cholesterol levels and regulate blood pressure. 7. Blood Sugar Regulation The low glycemic index of chickpeas makes them a suitable snack for those looking to manage blood sugar levels. They provide a steady release of energy without causing rapid spikes in blood sugar. 8. Improved Digestion The fiber content in roasted chana aids in digestion by promoting regular bowel movements and preventing constipation. This can contribute to a healthy digestive system. 9. Antioxidant Properties Chickpeas contain antioxidants that help neutralize free radicals in the body, protecting cells from damage. Antioxidants play a role in reducing the risk of chronic diseases and supporting overall health. 10. Versatility in Snacking Roasted chana is a versatile snack that can be enjoyed on its own or incorporated into various dishes. You can add them to salads, mix them with nuts for a trail mix, or even use them as a topping for soups and yogurt. <cmsannotation type="cmsannotation" annotationid="Roasted chickpea recipe" comment="subhead" text="Roasted chickpea recipe"><keyword id="4906828" type="General" weightage="20" keywordseo="Roasted-chickpea-recipe" source="Orion">Roasted chickpea recipe</keyword></cmsannotation> If you want to enjoy your chickpea a little different than usual, try out this easy, simple and time efficient roasted chickpea recipe that requires only few ingredients. Ingredient required: Half a cup roasted chickpeas Half a cup curd Half a cup of chopped veggies ( Tomato, Onion ) Steps required: 1. Take half s cup curd 2. Put your chopped veggies and salt as per your taste in the curd. Mix it well 3. Take half a cup of roasted chickpeas and mix it in the curd and veggie mixture. Voila, you are good to go. Enjoy your healthy roasted chickpea recipe. Note: The article is based on content generated by AI models like Bard and Chatgpt.

Smart snacking: discover the 10 health benefits of roasted chana

10 amazing health benefits of eating roasted chana

<keyword id="137842" type="General" weightage="20" keywordseo="Jaggery" source="Orion">Jaggery</keyword>, a natural sweetener crafted from sugarcane juice or date palm sap, is a wonderful alternative to regular sugar. Beyond its unique flavor, jaggery brings a heap of health benefits. Let's explore 10 delightful <keyword id="1391" type="General" weightage="20" keywordseo="sweets" source="Orion">sweets</keyword> that you can easily whip up using this natural sweetener, perfect for adding a healthier touch to your festive celebrations. <cmsannotation type="cmsannotation" annotationid="1. Jaggery and Peanut Ladoo" comment="subhead" text="1. Jaggery and Peanut Ladoo">1. Jaggery and Peanut Ladoo</cmsannotation> Elevate your snacking game by roasting peanuts to perfection, blending them with grated jaggery, and crafting these delectable, protein-packed ladoos. A symphony of nutty bliss awaits! <cmsannotation type="cmsannotation" annotationid="2. Jaggery Rice Pudding (Gur ki Kheer)" comment="subhead" text="2. Jaggery Rice Pudding (Gur ki Kheer)">2. Jaggery Rice Pudding (Gur ki Kheer)</cmsannotation> Immerse yourself in the luxurious world of creamy elegance with this jaggery-infused rice pudding. Cooked in milk until it reaches a velvety texture, sweetened with jaggery, and adorned with cardamom and nuts, it's a dessert fit for royalty. <cmsannotation type="cmsannotation" annotationid="3. Jaggery and Coconut Ladoo" comment="subhead" text="3. Jaggery and Coconut Ladoo">3. Jaggery and Coconut Ladoo</cmsannotation> Experience a taste of the tropics with these delightful jaggery and coconut ladoos. The marriage of grated coconut and melted jaggery, rolled into small, irresistible balls, promises a tropical paradise in every bite. <cmsannotation type="cmsannotation" annotationid="4. Jaggery and Sesame Seeds Balls (Til Ladoo)" comment="subhead" text="4. Jaggery and Sesame Seeds Balls (Til Ladoo)">4. Jaggery and Sesame Seeds Balls (Til Ladoo)</cmsannotation> Revel in the harmony of sweet and nutty delight with these jaggery and sesame seeds balls. Roasted sesame seeds blended with jaggery create a crunchy goodness that's impossible to resist. <cmsannotation type="cmsannotation" annotationid="5. Jaggery and Wheat Flour Halwa (Atta Halwa)" comment="subhead" text="5. Jaggery and Wheat Flour Halwa (Atta Halwa)">5. Jaggery and Wheat Flour Halwa (Atta Halwa)</cmsannotation> Transport yourself to a world of warm comfort with this wheat flour halwa. Roasted to perfection in ghee, sweetened with jaggery, and cooked until it forms a delightful halwa, it's a comforting embrace in every spoonful. <cmsannotation type="cmsannotation" annotationid="6. Jaggery and Oats Cookies" comment="subhead" text="6. Jaggery and Oats Cookies">6. Jaggery and Oats Cookies</cmsannotation> Revamp your favorite oatmeal cookie recipe with a healthy twist. Replace sugar with grated jaggery for a guilt-free indulgence that doesn't compromise on flavor. It's a treat for your taste buds and your well-being. <cmsannotation type="cmsannotation" annotationid="7. Jaggery and Flattened Rice Treat (Poha Ladoo)" comment="subhead" text="7. Jaggery and Flattened Rice Treat (Poha Ladoo)">7. Jaggery and Flattened Rice Treat (Poha Ladoo)</cmsannotation> Embrace the quick and tasty delight of these poha ladoos. A blend of flattened rice, grated jaggery, and cardamom creates a treat that's not just easy to make but also irresistibly delicious. <cmsannotation type="cmsannotation" annotationid="8. Jaggery and Ghee Roasted Chana" comment="subhead" text="8. Jaggery and Ghee Roasted Chana">8. Jaggery and Ghee Roasted Chana</cmsannotation> Elevate your snack game with these protein-packed jaggery and ghee roasted chana. Crunchy chickpeas coated in ghee and sprinkled with powdered jaggery create a sweet and savory powerhouse. <cmsannotation type="cmsannotation" annotationid="9. Jaggery and Semolina (Rava) Sheera" comment="subhead" text="9. Jaggery and Semolina (Rava) Sheera">9. Jaggery and Semolina (Rava) Sheera</cmsannotation> Find solace in the divine simplicity of this jaggery-infused semolina sheera. Cooked in ghee, sweetened with jaggery, and garnished with nuts, it's a comforting sweet dish that speaks to the soul. <cmsannotation type="cmsannotation" annotationid="10. Jaggery and Banana Pancakes" comment="subhead" text="10. Jaggery and Banana Pancakes">10. Jaggery and Banana Pancakes</cmsannotation> Elevate your breakfast or dessert with these banana pancakes sweetened with jaggery. A fruity flair adds a delightful twist to this healthy and delicious option, making every bite a celebration of flavors. These 10 jaggery-infused sweets not only bring joy to your taste buds but also offer a healthier twist to your festive celebrations. Embrace the goodness of natural sweetness and indulge in these delightful treats guilt-free! Note: The article is based on content generated by AI models like Bard and Chatgpt. SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/immunity-boosting-foods-you-can-easily-find-at-home/articleshow/104732353.cms" data-type="tilCustomLink" target="_blank">6 Immunity-boosting foods you can easily find at home</a> <a href="https://www.businessinsider.in/science/health/food/webstories/famous-indian-dishes-that-are-not-originally-from-india/slidelist/104728773.cms" data-type="tilCustomLink" target="_blank">Famous Indian Dishes that are not originally Indian</a>

10 delicious sweets with jaggery: A healthier festive treat

<keyword id="4176899" type="General" weightage="100" keywordseo="kala-chana" source="Orion">Kala Chana</keyword>, also known as <keyword id="3162254" type="General" weightage="20" keywordseo="black-chickpeas" source="Orion">black chickpeas</keyword> or Bengal gram, is a versatile and nutritious legume that has been a dietary staple in various parts of the world for centuries. These small, dark-brown to blackish beans are not only a culinary delight but also pack a punch in terms of nutritional value and health benefits. In this article, we'll delve into what Kala Chana is, its nutritional value, health benefits, culinary uses, types, how to buy and store them, as well as precautions and potential side effects. <cmsannotation type="cmsannotation" annotationid="What Are Kala Chanas?" comment="subhead" text="What Are Kala Chanas?">What Are Kala Chanas?</cmsannotation> Kala Chanas are a variety of chickpeas (Cicer arietinum) characterized by their dark color and smaller size compared to their more common beige counterparts. Originating in the Indian subcontinent, Kala Chanas have a slightly nutty flavor and a firmer texture, making them a popular choice in a variety of dishes. <cmsannotation type="cmsannotation" annotationid="Nutritional Value" comment="subhead" text="Nutritional Value">Nutritional Value</cmsannotation> Kala Chanas are a nutritional powerhouse, offering an array of essential nutrients. A 100-gram serving of cooked Kala Chana provides approximately: Calories: 164 Protein: 8.9 grams Dietary Fiber: 6.2 grams Carbohydrates: 27.4 grams Fat: 2.6 grams Vitamins (B1, B6, folate): Rich source Minerals (iron, magnesium, phosphorus, potassium): Abundant <cmsannotation type="cmsannotation" annotationid="Health Benefits" comment="subhead" text="Health Benefits">Health Benefits</cmsannotation> Rich in Protein: Kala Chanas are an excellent plant-based source of protein, making them an essential part of a vegetarian or vegan diet. Fiber-Rich: Their high fiber content aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness. Iron Content: Kala Chanas are a good source of iron, which is crucial for preventing anemia. Heart Health: They contribute to heart health by reducing cholesterol levels and lowering the risk of cardiovascular diseases. Weight Management: The combination of protein and fiber helps in weight management by curbing hunger and promoting satiety. <cmsannotation type="cmsannotation" annotationid="Culinary Uses" comment="subhead" text="Culinary Uses">Culinary Uses</cmsannotation> Kala Chanas can be used in a variety of culinary creations, such as: Curries: They are commonly used in Indian and Middle Eastern dishes, adding depth and flavor to curries. Salads: Sprinkle boiled Kala Chanas over salads for an extra dose of protein and texture. Snacks: Roasted Kala Chanas make for a healthy and crunchy snack. Hummus: They can be used as an alternative to traditional chickpeas in hummus recipes. <cmsannotation type="cmsannotation" annotationid="Types of Kala Chanas" comment="subhead" text="Types of Kala Chanas">Types of Kala Chanas</cmsannotation> There are several varieties of Kala Chanas, including the smaller "Desi" variety and the larger "Kabuli" variety. Each has its unique flavor, texture, and culinary applications. <cmsannotation type="cmsannotation" annotationid="How to Buy and Store Kala Chana" comment="subhead" text="How to Buy and Store Kala Chana">How to Buy and Store Kala Chana</cmsannotation> When buying Kala Chanas, look for ones that are clean, free from stones, and have a uniform dark color. Store them in an airtight container in a cool, dry place. They can also be stored in the refrigerator for extended freshness. <cmsannotation type="cmsannotation" annotationid="Precautions and Potential Side Effects" comment="subhead" text="Precautions and Potential Side Effects">Precautions and Potential Side Effects</cmsannotation> While Kala Chanas offer numerous health benefits, they may not be suitable for everyone. Individuals with certain medical conditions, such as gout or kidney stones, should consume them in moderation due to their purine content. It's also advisable to soak and cook them thoroughly to reduce antinutrient levels. <cmsannotation type="cmsannotation" annotationid="Frequently Asked Questions" comment="subhead" text="Frequently Asked Questions">Frequently Asked Questions</cmsannotation> 1. Can Kala Chana help with weight loss? Yes, Kala Chana's high fiber and protein content can aid in weight management by promoting satiety and reducing overall calorie intake. 2. How long should I soak Kala Chanas before cooking? It is recommended to soak them for at least 8-12 hours or overnight to reduce cooking time and improve digestibility. 3. Are Kala Chanas gluten-free? Yes, Kala Chanas are naturally gluten-free, making them suitable for those with gluten sensitivities or celiac disease. 4. Can I use Kala Chanas in gluten-free baking? Yes, ground Kala Chana flour can be used as a gluten-free alternative in baking recipes, such as pancakes and bread. 5. Are there any potential allergens in Kala Chanas? Kala Chanas are generally not known to cause allergies, but individuals with legume allergies should exercise caution when consuming them. Incorporating Kala Chanas into your diet can be a flavorful and nutritious choice, offering a wide range of culinary possibilities and health benefits. Whether you're a seasoned cook or a novice in the kitchen, these versatile legumes are worth exploring for their taste and wellness benefits. Note: The article is based on content generated by AI models like Bard and Chatgpt. SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/checkout-cashews-nutritional-value-health-benefits-and-uses-of-cashews/articleshow/103430363.cms" data-type="tilCustomLink" target="_blank">Cashews: Nature's creamy nut delight</a>

Kala Chana or black chickpeas: A nutrient-rich legume for health and flavor

Protein is often called the building block of life, and for good reason. It's a crucial nutrient that plays a pivotal role in maintaining and repairing our bodies. In a country as diverse as India, the culinary landscape offers a treasure trove of high-protein dishes that are not only delicious but also nutritious. This article explores the importance of protein, how to consume it effectively, and presents a delectable selection of <keyword id="730552" type="General" weightage="20" keywordseo="Indian-dishes" source="Orion">Indian dishes</keyword> packed with high protein to keep you in good health and satisfy your taste buds. <cmsannotation type="cmsannotation" annotationid="The Importance of Protein" comment="subhead" text="The Importance of Protein">The Importance of Protein</cmsannotation> Proteins are essential for the growth and repair of tissues, the production of enzymes, and the formation of hormones in the body. They are the key players in maintaining muscle mass, healthy skin, hair, and nails. Additionally, protein aids in the synthesis of antibodies, bolstering our immune system. For those aiming to shed a few pounds, protein can also help with weight management by promoting a sense of fullness, reducing cravings, and boosting metabolism. <cmsannotation type="cmsannotation" annotationid="Consuming Protein Effectively" comment="subhead" text="Consuming Protein Effectively">Consuming Protein Effectively</cmsannotation> While protein is crucial for overall well-being, it's equally important to consume it in a balanced and sustainable manner. Here are some tips to make the most of your protein intake: Diverse Sources: Variety is the spice of life. Include various protein sources in your diet, such as lean meats, dairy, legumes, and plant-based proteins like tofu and tempeh. Portion Control: Balance is the key. Be mindful of portion sizes to avoid excessive calorie intake, particularly from high-fat proteins. Hydration: Adequate water intake is vital for protein digestion and absorption. Make sure to drink enough fluids throughout the day. Balanced Diet: Don't focus solely on protein; ensure a balanced diet with sufficient fruits, vegetables, and whole grains. Cooking Methods: Opt for healthy cooking methods like grilling, roasting, steaming, or boiling instead of frying. Now, let's explore some of the <keyword id="14746727" type="General" weightage="100" keywordseo="Protein-rich-Indian-dishes" source="Orion">protein-rich Indian dishes</keyword> that not only offer a culinary journey but also a nutrient-packed one: <cmsannotation type="cmsannotation" annotationid="High-Protein Indian Dishes:" comment="subhead" text="High-Protein Indian Dishes:">High-Protein Indian Dishes:</cmsannotation> Tandoori Chicken: This popular North Indian dish involves marinating chicken in yogurt and a blend of spices, then roasting it in a tandoor (clay oven). It's a lean source of protein and packed with flavor. Chana Masala: A vegetarian favorite, chana masala features chickpeas cooked in a flavorful tomato-based gravy with spices. Chickpeas are an excellent source of plant-based protein. Palak Paneer: A classic Indian dish, palak paneer combines soft cottage cheese (paneer) with a creamy spinach (palak) sauce. Paneer is a protein powerhouse. Soya Chaap: Soya chaap is made from soy protein and is a perfect substitute for meat. It's often marinated and grilled, creating a savory and high-protein delicacy. Mutton Rogan Josh: This Kashmiri specialty features tender pieces of mutton slow-cooked in a rich and aromatic gravy. It's a delectable way to enjoy animal protein. Masoor Dal: Lentils, especially red or brown masoor dal, are a staple in Indian households. They are rich in protein and can be prepared in various styles. Egg Curry: Eggs are a versatile source of high-quality protein. Egg curry, prepared in various regional styles, is a favorite among non-vegetarians. Quinoa Biryani: For those looking for a healthy twist, quinoa biryani is a protein-packed alternative to traditional rice-based biryani. It's both nutritious and flavorful. Tofu Tikka Masala: Tofu, a plant-based protein source, is marinated, roasted, and served in a luscious tikka masala sauce. It's a protein-packed delight for vegetarians. Fish Curry: India's vast coastline offers an abundance of seafood. Fish curry, prepared in different regional styles, is a delicious way to enjoy marine protein. Protein is a vital component of our daily diet, and in a country as diverse as India, it's celebrated through a multitude of mouthwatering dishes. From tandoori chicken to lentil-based dal, these high-protein Indian delicacies not only tantalize your taste buds but also provide the essential nutrients your body needs. So, as you embark on a culinary journey through India, don't forget to savor these protein-rich dishes that not only fuel your health but also nourish your soul. Bon appétit! Note: The article is based on content generated by AI models like Bard and Chatgpt. SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/webstories/10-best-foods-for-vitamin-c/slidelist/104799205.cms" data-type="tilCustomLink" target="_blank">10 foods that are nature's best source of vitamin C</a>

Protein-rich Indian dishes: Fuel Your health and palate

<keyword id="125946" type="General" weightage="100" keywordseo="hazelnuts" source="Orion">Hazelnuts</keyword>, often recognized for their rich, nutty flavor and delightful crunch, are the edible seeds of the hazel tree, scientifically known as Corylus avellana. These versatile nuts have been a beloved part of culinary traditions worldwide for centuries. In this article, we will explore the world of hazelnuts, including what they are, their nutritional value, health benefits, culinary uses, types, how to buy and store them, as well as precautions and potential side effects. <cmsannotation type="cmsannotation" annotationid="What Are Hazelnuts?" comment="subhead" text="What Are Hazelnuts?">What Are Hazelnuts?</cmsannotation> Hazelnuts, also known as filberts, are small, round or oval-shaped nuts enclosed in a hard, woody shell. The shell must be cracked open to reveal the delicious kernel inside. Hazelnuts are renowned for their robust flavor, which is both sweet and slightly earthy, making them a sought-after ingredient in various cuisines. <cmsannotation type="cmsannotation" annotationid="Nutritional Value" comment="subhead" text="Nutritional Value">Nutritional Value</cmsannotation> Hazelnuts are a nutritional powerhouse, offering a balanced mix of essential nutrients per 28-gram (1-ounce) serving, including: Calories: 176 Protein: 4.2 grams Dietary Fiber: 2.7 grams Carbohydrates: 4.7 grams Fat: 17 grams (predominantly heart-healthy monounsaturated fats) Vitamins (Vitamin E, B-vitamins): Present Minerals (Copper, Manganese, Magnesium, Phosphorus): Abundant <cmsannotation type="cmsannotation" annotationid="Health Benefits" comment="subhead" text="Health Benefits">Health Benefits</cmsannotation> Heart Health: Hazelnuts' monounsaturated fats, along with antioxidants and phytosterols, can help reduce bad cholesterol levels and lower the risk of heart disease. Weight Management: The combination of protein, fiber, and healthy fats in hazelnuts can promote feelings of fullness and support weight management. Brain Health: Vitamin E and other antioxidants in hazelnuts may contribute to brain health and reduce the risk of cognitive decline. Skin Health: Hazelnuts' vitamin E content may promote healthy skin by protecting against oxidative damage. Mineral Rich: Hazelnuts are a good source of minerals like copper, which is vital for red blood cell production. <cmsannotation type="cmsannotation" annotationid="Culinary Uses" comment="subhead" text="Culinary Uses">Culinary Uses</cmsannotation> Hazelnuts are prized for their versatility in both sweet and savory dishes, including: Baking: They add a rich, nutty flavor and texture to cookies, cakes, and bread. Nut Butters: Hazelnut butter is a creamy and flavorful alternative to peanut or almond butter. Desserts: Hazelnuts are a key ingredient in popular desserts like pralines, truffles, and Nutella. Salads: Chopped or toasted hazelnuts provide a delightful crunch in salads. <cmsannotation type="cmsannotation" annotationid="Types of Hazelnuts" comment="subhead" text="Types of Hazelnuts"><keyword id="18692208" type="General" weightage="20" keywordseo="types-of-hazelnuts" source="Orion">Types of Hazelnuts</keyword></cmsannotation> There are several hazelnut varieties, including the American hazelnut (Corylus americana), the European hazelnut (Corylus avellana), and the more specialized varieties like the filbert and the cobnut. Each type may have distinct flavor profiles and sizes. <cmsannotation type="cmsannotation" annotationid="How to Buy and Store Hazelnuts" comment="subhead" text="How to Buy and Store Hazelnuts">How to Buy and Store Hazelnuts</cmsannotation> When purchasing hazelnuts, look for those with a light brown color and a smooth, unbroken shell. Avoid nuts with a rancid odor or any visible mold. Store hazelnuts in an airtight container in a cool, dark place to preserve their freshness. Roasting hazelnuts can also enhance their flavor and texture. <cmsannotation type="cmsannotation" annotationid="Precautions and Potential Side Effects" comment="subhead" text="Precautions and Potential Side Effects">Precautions and Potential Side Effects</cmsannotation> While hazelnuts offer numerous health benefits and culinary pleasures, it's essential to be aware of precautions and potential side effects, including: Allergies: Hazelnuts are tree nuts, so individuals with tree nut allergies should avoid them. Calorie Content: Due to their calorie density, moderation is key when consuming hazelnuts, especially if you're monitoring your calorie intake. Potential Contamination: Cross-contamination with other tree nuts can occur during processing, so individuals with allergies should exercise caution. <cmsannotation type="cmsannotation" annotationid="Frequently Asked Questions" comment="subhead" text="Frequently Asked Questions">Frequently Asked Questions</cmsannotation> 1. Are hazelnuts good for heart health? Yes, hazelnuts can promote heart health by reducing bad cholesterol levels and lowering the risk of heart disease. 2. Can hazelnuts help with weight loss? Yes, hazelnuts' combination of protein, fiber, and healthy fats can promote feelings of fullness and support weight management. 3. Are hazelnuts safe for individuals with nut allergies? No, hazelnuts are tree nuts, and individuals with nut allergies should avoid them. 4. What is the best way to incorporate hazelnuts into a diet? Hazelnuts can be enjoyed on their own as a snack, incorporated into baked goods, used in nut butters, or sprinkled on salads for added crunch and flavor. 5. Are roasted hazelnuts healthier than raw hazelnuts? Roasting hazelnuts can enhance their flavor and texture but may slightly reduce the vitamin E content. Both raw and roasted hazelnuts offer health benefits. Hazelnuts are not only delicious but also nutritious, making them a valuable addition to your diet. Whether you enjoy them in desserts, as a snack, or as part of savory dishes, these flavorful nuts can elevate your culinary creations while contributing to your overall well-being when consumed in moderation. Note: The article is based on content generated by AI models like Bard and Chatgpt. SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/kala-chana-or-black-chickpeas-checkout-its-nutritional-value-health-benefits-and-uses-of-kala-chana/articleshow/103434844.cms" data-type="tilCustomLink" target="_blank">Kala Chana or black chickpeas: A nutrient-rich legume for health and flavor</a>

Hazelnuts: The nutritional powerhouse with a delightful crunch

In a country renowned for its rich and diverse culinary heritage, Indian cuisine isn't just about indulgent flavors; it also offers a treasure trove of healthy and refreshing salads. From vibrant colors to a symphony of tastes, here are 10 delightful and nutritious salads from across India that cater to various palates and dietary preferences: <cmsannotation type="cmsannotation" annotationid="Sprouts Salad:" comment="subhead" text="Sprouts Salad:"><keyword id="1312937" type="General" weightage="20" keywordseo="Sprouts-Salad" source="Orion">Sprouts Salad</keyword>:</cmsannotation> A powerhouse of nutrients, sprouts salads are a popular choice across India. Made from moong or chickpea sprouts, they are packed with protein, vitamins, and enzymes. These salads are often tossed with diced tomatoes, onions, cucumbers, and a squeeze of lemon for a zesty kick. <cmsannotation type="cmsannotation" annotationid="Kachumber Salad:" comment="subhead" text="Kachumber Salad:">Kachumber Salad:</cmsannotation> A simple yet flavorful salad, Kachumber comprises finely chopped fresh vegetables like cucumbers, tomatoes, onions, and bell peppers. Seasoned with lemon juice, salt, and a hint of chili, it's a crunchy and refreshing accompaniment to any meal. <cmsannotation type="cmsannotation" annotationid="Quinoa Salad with Indian Flavors:" comment="subhead" text="Quinoa Salad with Indian Flavors:">Quinoa Salad with Indian Flavors:</cmsannotation> Embracing healthy grains, a quinoa salad infused with Indian spices brings a modern twist. Mixing cooked quinoa with colorful vegetables like bell peppers, carrots, and adding a touch of chaat masala or cumin creates a fusion of flavors that's both nutritious and satisfying. <cmsannotation type="cmsannotation" annotationid="Beetroot and Carrot Salad:" comment="subhead" text="Beetroot and Carrot Salad:">Beetroot and Carrot Salad:</cmsannotation> Vibrant in color and rich in antioxidants, this salad combines grated beetroots and carrots. Often seasoned with mustard seeds, curry leaves, and a hint of lemon, it offers a refreshing crunch and a nutritional boost. <cmsannotation type="cmsannotation" annotationid="Cucumber Raita:" comment="subhead" text="Cucumber Raita:">Cucumber Raita:</cmsannotation> A cooling and healthy salad, cucumber raita combines diced cucumbers with yogurt, seasoned with roasted cumin powder, mint, and a dash of salt. It's a perfect accompaniment to spicy Indian dishes and aids digestion. <cmsannotation type="cmsannotation" annotationid="Sprouted Lentil Salad:" comment="subhead" text="Sprouted Lentil Salad:">Sprouted Lentil Salad:</cmsannotation> Featuring sprouted lentils, this salad is a nutritious powerhouse. Mixed with chopped onions, tomatoes, cilantro, and a squeeze of lime, it's a flavorful and protein-rich option. <cmsannotation type="cmsannotation" annotationid="Raw Papaya Salad:" comment="subhead" text="Raw Papaya Salad:">Raw Papaya Salad:</cmsannotation> Raw papaya, shredded and mixed with a tangy dressing made of lemon juice, honey, and a hint of chili, offers a refreshing and unique taste. This salad is not just delicious but also aids digestion. <cmsannotation type="cmsannotation" annotationid="Spinach and Paneer Salad:" comment="subhead" text="Spinach and Paneer Salad:">Spinach and Paneer Salad:</cmsannotation> A twist on the classic Indian 'palak paneer,' this salad combines fresh spinach leaves with cubes of paneer (Indian cottage cheese). Tossed with a light vinaigrette or yogurt-based dressing, it's a delightful blend of textures and flavors. <cmsannotation type="cmsannotation" annotationid="Mixed Lentil Salad (Usal):" comment="subhead" text="Mixed Lentil Salad (Usal):">Mixed Lentil Salad (Usal):</cmsannotation> Combining various lentils like moong, chana, and black gram, Usal is a protein-rich salad. Seasoned with mustard seeds, curry leaves, and garnished with coconut, it's a wholesome and filling option. <cmsannotation type="cmsannotation" annotationid="Fruit Chaat:" comment="subhead" text="Fruit Chaat:"><keyword id="3107035" type="General" weightage="20" keywordseo="Fruit-Chaat" source="Orion">Fruit Chaat</keyword>:</cmsannotation> A vibrant medley of seasonal fruits like apples, pomegranates, mangoes, and more, mixed with a tangy and spicy dressing made of chaat masala, lime juice, and a hint of black salt. This refreshing salad offers a burst of sweet, sour, and spicy flavors. Note: The article is based on content generated by AI models like Bard and Chatgpt. SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/webstories/10-dry-fruits-to-include-in-your-daily-winter-diet/slidelist/105788453.cms" data-type="tilCustomLink" target="_blank">10 Dry fruits to include in your daily winter diet</a>

Exploring vibrant flavors: 10 healthy salad options in India

When you buy through our links, we may earn money from our affiliate partners. <a href="https://www.insider-inc.com/commerce-on-insider-inc/">Learn more.</a><a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fs.com%2F" target="_blank" rel="nofollow noopener sponsored"></a><ul class="summary-list"><li><a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fs.com%2F" target="_blank" rel="nofollow noopener sponsored">Nuts.com</a> sells more than 3,000 products including nuts, snacks, dried fruit, and pantry staples.</li><li>It also stocks a variety of niche products that aren't available at a typical <keyword id="6372044" type="UNKNOWN" weightage="60" keywordseo="grocery">grocery</keyword> store, like <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fcookingbaking%2Fflours%2Fcoconut-gluten-free%2F1lb.html1lb.html" target="_blank" rel="nofollow noopener sponsored">coconut flour</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fcookingbaking%2Fpowders%2Fwheatgrass%2Fpowder%2F1lb.html1lb.html" target="_blank" rel="nofollow noopener sponsored nofollow sponsored">wheatgrass powder</a>, and even <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fchocolatessweets%2Ftoppings%2Fmochi%2Fvegan-marshmallow%2F1lb.html1lb.html" target="_blank" rel="nofollow noopener sponsored">vegan marshmallows</a>. </li><li>It also offers free shipping for orders of more than $59 and there's <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fs.com%2F" target="_blank" rel="nofollow noopener sponsored">a 10% discount for new email subscribers</a>.</li></ul>Table of Contents<a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fs.com%2F" target="_blank" rel="nofollow noopener sponsored">Nuts.com</a> is a third-generation, family-owned company that has been selling nuts (obviously), snacks, dried fruit, and other pantry staples for more than 90 years.I placed my first order back in March and have placed three more since then, each time impressed with the vast offerings and quick shipping times. Other team members here have also used Nuts.com and had similar positive experiences too.<h2>What is Nuts.com</h2>Nuts.com sells more than 3,000 products including artisan, gluten-free, and organic items in a way that's similar to buying in bulk at your local grocery store. Most items come directly from the growers so you can easily buy 1 pound or 10 pounds. A majority of the items are Nuts.com branded, but it does sell products from other brands such as <a href="https://onceagainnutbutter.com/" target="_blank" rel="noopener">Once Again</a>, <a href="https://rawmio.com/" target="_blank" rel="noopener">Rawmio</a>, and <a href="https://go.redirectingat.com/?id=35871X943606&amp;url=https%3A%2F%2Felmhurst1925.com%2Fm%2F" target="_blank" rel="nofollow noopener sponsored">Elmhurst</a>.I'm constantly surprised at how many types of products are available, and that I'm able to do a big bulk of my grocery shopping here. I prefer to buy fresh produce and other groceries in person, so I head to my local market when needed and get meat delivery from my neighborhood butcher.Nuts.com sells a ton: <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fnuts%2FFnuts%2F" target="_blank" rel="nofollow noopener sponsored nofollow sponsored">nuts &amp; seeds</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fdriedfruit%2Ffruit%2F" target="_blank" rel="nofollow noopener sponsored nofollow sponsored">dried fruit</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fcookingbaking%2Faking%2F" target="_blank" rel="nofollow noopener sponsored">cooking</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fbaking%2Faking%2F" target="_blank" rel="nofollow noopener sponsored">baking</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fchocolatessweets%2Fweets%2F" target="_blank" rel="nofollow noopener sponsored">chocolate &amp; sweets</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fsnacks%2Fnacks%2F" target="_blank" rel="nofollow noopener sponsored">snacks</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fcoffeesteas%2Fsteas%2F" target="_blank" rel="nofollow noopener sponsored">coffee &amp; tea</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fcookingbaking%2Fpowders%2Fwders%2F" target="_blank" rel="nofollow noopener sponsored">superfood powders</a>, and <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fgifts%2Fgifts%2F" target="_blank" rel="nofollow noopener sponsored">gift items</a> like trays of sweets or dried fruit. If that's too overwhelming, you can also search for <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2ForganicForganic" target="_blank" rel="nofollow noopener sponsored">organic</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fgluten-freeten-free" target="_blank" rel="nofollow noopener sponsored">gluten-free</a>, <a href="https://nuts.com/tag/raw">raw</a>, and <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fwholesale.nuts.com%2Fs.com%2F" target="_blank" rel="nofollow noopener sponsored">even wholesale</a>. Aside from your basic pantry items, it sells some pretty niche products that may not be available at a typical grocery store such as <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fcookingbaking%2Fflours%2Fcoconut-gluten-free%2F1lb.html1lb.html" target="_blank" rel="nofollow noopener sponsored">coconut flour</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fdriedfruit%2Fbanana-chips%2Fbanana-flour%2F1lb.html1lb.html" target="_blank" rel="nofollow noopener sponsored">banana flour</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fsnacks%2Fcorn-nuts%2Fhalf-popped%2F12oz.html2oz.html" target="_blank" rel="nofollow noopener sponsored">half-popped popcorn</a> in a ton of flavors, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fcookingbaking%2Fpowders%2Fwheatgrass%2Fpowder%2F1lb.html1lb.html" target="_blank" rel="nofollow noopener sponsored nofollow sponsored">wheatgrass powder</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fcookingbaking%2Fpowders%2Fcoconut-powder%2Fcharcoal%2F8oz.html8oz.html" target="_blank" rel="nofollow noopener sponsored">activated charcoal</a>, and even <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fchocolatessweets%2Ftoppings%2Fmochi%2Fvegan-marshmallow%2F1lb.html1lb.html" target="_blank" rel="nofollow noopener sponsored">vegan marshmallows</a>. There's a wide assortment for anyone who has a specific diet or dietary restrictions. <h2>Shipping</h2>Orders of $59+ get free shipping, otherwise, shipping is $5.99. My last order was placed on a Monday and the shipment arrived in excellent condition (as did all of my other past orders) on Wednesday. Orders placed before 4 PM EST ship the same business day and those placed on weekends and holidays ship on the first following business day. However, coffees and teas must be ordered before 8 AM EST to ship the same day, according to <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fs.com%2F" target="_blank" rel="nofollow noopener sponsored">Nuts.com</a>'s website. <h2>How prices compare </h2><a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fs.com%2F" target="_blank" rel="nofollow noopener sponsored"><div type="image" title="Nuts.com" height="900" width="1200" msid="76349813" hostid="261"></div></a>Since Nuts.com buys directly from growers, I was assuming items would be cheaper than buying from a regular grocery store, so I did a little comparison.Nuts.com's <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fnuts%2Falmonds%2Froasted-no-salt%2F1lb.html1lb.html" target="_blank" rel="nofollow noopener sponsored">unsalted roasted almonds</a> retail for $9.99/lb compared to Whole Foods' in-house 365 brand at $7.99/lb and <a href="https://www.mercato.com/item/woodstock-almonds-roasted-unsalted-75-ounces/112404" target="_blank" rel="noopener">Woodstock</a> at $7.99/7.5 oz (or around $16/lb). Nuts.com was not the most expensive, but not the cheapest either.Its <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fcookingbaking%2Fgrains%2Fwheat%2Fwhole-wheat-flour%2F1lb.html1lb.html" target="_blank" rel="nofollow noopener sponsored">whole wheat flour</a> is $9.65 for 5 lbs which is a lot more expensive compared to <a href="https://www.bobsredmill.com/whole-wheat-flour.html" target="_blank" rel="noopener">Bob's Red Mill</a>, which sells it for $4.69 for 5 lbs, and <a href="https://shop.kingarthurflour.com/items/king-arthur-premium-100-whole-wheat-flour-5-lb" target="_blank" rel="noopener">King Arthur</a>, which sells the same amount for $5.95.When it comes to snacks, Nuts.com's <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fchocolatessweets%2Fpretzels%2Fmini%2F15lb.html5lb.html" target="_blank" rel="nofollow noopener sponsored">mini pretzels</a> are $4.99 for a one-pound bag versus Whole Foods' 365 brand, which sells them for $2.49 for a bag of the same size, and <a href="https://goto.target.com/c/196318/81938/2092?u=https%3A%2F%2Fwww.target.com%2Fp%2Fsnyder-39-s-of-hanover-the-pounder-pretzels-mini-16oz%2F-%2FA-12935832" target="_blank" rel="noopener">Snyders of Hanover</a>, which sells for $3.29.There is no membership program so you just pay for what you buy, no other fees attached.<h2>Review of Nuts.com</h2><div type="image" title="Nuts more than just nuts" height="900" width="1200" msid="76349815" hostid="261"></div>The website is easy to navigate and I love how organized the categories are, making it easy for me to see all that it has to offer. Unfortunately, each time I ordered, there were some items I wanted that were out of stock such as organic sprouted wheat flour, yeast, and whole wheat blueberry bars. Many items are higher in price on Nuts.com, but I'm (usually) able to buy a ton of what I need and from the convenience of my own home on my own time, so the price difference wasn't much of a concern for me. In fact, I usually buy things like <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fnuts%2Falmonds%2Froasted-no-salt%2F1lb.html1lb.html" target="_blank" rel="nofollow noopener sponsored">roasted almonds</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fnuts%2Fcashews%2Froasted-no-salt%2F1lb.html1lb.html" target="_blank" rel="nofollow noopener sponsored">roasted cashews</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fnuts%2Fwalnuts%2Forganic%2F1lb.html1lb.html" target="_blank" rel="nofollow noopener sponsored">organic walnuts</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fdriedfruit%2Fdates%2Fjumbo-medjool%2F1lb.html1lb.html" target="_blank" rel="nofollow noopener sponsored">Medjool dates</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fdriedfruit%2Fmulberries%2Fpremium%2F1lb.html1lb.html" target="_blank" rel="nofollow noopener sponsored">mulberries</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fdriedfruit%2Fgoji-berries%2Fpremium%2F1lb.html1lb.html" target="_blank" rel="nofollow noopener sponsored">goji berries</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fdriedfruit%2Fmango%2Fsimply%2F2oz.html2oz.html" target="_blank" rel="nofollow noopener sponsored">freeze dried mango</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fsnacks%2Fenergy-squares%2Fcacao-goji%2F8oz.html8oz.html" target="_blank" rel="nofollow noopener sponsored">energy squares</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fcookingbaking%2Fsalts%2Fhimalayan-sea%2F1lb.html1lb.html" target="_blank" rel="nofollow noopener sponsored">pink Himalayan sea salt</a>, <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fcookingbaking%2Fgrains%2Fwheat%2Fwhole-wheat-flour%2F1lb.html1lb.html" target="_blank" rel="nofollow noopener sponsored">whole wheat flour</a> and <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fcookingbaking%2Frice%2Fsprouted-brown%2F1lb.html1lb.html" target="_blank" rel="nofollow noopener sponsored">organic sprouted brown rice</a>, some of which are hard to find in grocery stores, so the availability of hard-to-find items is an advantage.<a href="https://www.businessinsider.com/author/jen-gushue" target="_blank" rel="noopener">Associate Guides Editor Jen Gushue</a> also uses the site, here's their experience:"I placed a huge order from <a href="http://nuts.com/" target="_blank" rel="noopener noreferrer">Nuts.com</a> right around the start of New York City's lockdown. In addition to the several varieties of nuts I ordered for <keyword id="6360038" type="UNKNOWN" weightage="60" keywordseo="baking">baking</keyword> and cooking, I also got pretty carried away with snacks — chocolate covered pretzels, dried pineapple, sev, and chana chor garam were particular stand-outs. My order arrived quickly even amid pandemic-related shipping delays.Though costs are a bit high, I was more than willing to pay for the convenience of having these bulk items shipped directly to me, especially during a time when going out in public was a risk, let alone shopping from bulk bins.Everything I've tried so far has been high-quality and has stayed fresh thanks to the resealable bags each item is shipped in. They're good zip-top bags too — none have failed me yet. I'm still working my way through my initial order, but I'll absolutely be placing another one soon.<a href="http://nuts.com/" target="_blank" rel="noopener noreferrer">Nuts.com</a> has an incredible variety of nuts, grains, baking ingredients, and, more importantly in my eyes, unique snacks. As I was putting together my initial order, I had to deliberately limit myself because there was so much I wanted to try. On the bright side, it's easy to hit the $59 order minimum needed to get free shipping."<h2>Discounts </h2>There's a 10% discount for new email subscribers, but it doesn't appear that there are regular promos or discounts on seasonal items like Whole Foods. <h2>The bottom line</h2>I wish prices were a little cheaper, but being able to order so many items from one site and not having to try to find them at a grocery store made it worth the spend for me. While many of what <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fs.com%2F" target="_blank" rel="nofollow noopener sponsored nofollow sponsored">Nuts.com</a> sells could be available from Amazon and other online markets, the variety of products is so impressive and I've been happy with everything I've tried, so I don't feel the need to go anywhere else. <a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fs.com%2F" target="_blank" rel="nofollow noopener sponsored nofollow sponsored"></a><h3><a href="https://go.skimresources.com?id=35871X943606&amp;xs=1&amp;url=https%3A%2F%2Fnuts.com%2Fs.com%2F" target="_blank" rel="noopener">Shop snacks, pantry items, and more at Nuts.com</a> </h3>

I shop at Nuts.com for snacks and pantry items in bulk — even though prices are higher than at Whole Foods, the convenience and breadth of products is undeniable

<ul class="summary-list"><li>A healthy <keyword id="6400741" type="UNKNOWN" weightage="60" keywordseo="Vegan">vegan</keyword> <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword> should consist of nutrient-dense whole foods, like fresh fruits and vegetables, as well as plant-based proteins from foods like beans, nuts, and legumes.</li><li>B12 and vitamin D are the most common nutritional deficiencies on a vegan diet, so it's important to make sure you're getting enough of these vitamins through fortified foods or supplements.</li><li>Many studies show that vegan and plant-based eating can promote weight control, maintain healthy cholesterol levels, and help you live a longer, healthier life.</li></ul>According to the <a href="https://pubmed.ncbi.nlm.nih.gov/27886704/" target="_blank" rel="noopener">American Academy of Nutrition and Dietetics</a>, well-planned <a href="https://www.insider.com/what-is-a-vegan-diet" target="_blank" rel="noopener">vegan diets</a> are healthy for people at all stages of life, including children and pregnant women. "I recommend vegan or plant-based diets for anyone who wants to prevent or manage lifestyle, diseases or who wants to optimize <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword>," says <a href="http://www.llu.edu/pages/faculty/directory/portfolio_work_history.php?uid=srajaram&amp;eid=1a287388738" target="_blank" rel="noopener">Sujatha Rajaram</a>, PhD, a professor with the Center for <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">Nutrition</keyword>, Healthy Lifestyle and Disease Prevention at Loma Linda University. So if you're curious about going vegan, here's a 7-day meal plan as well as more information on what to know about the vegan diet — both its benefits and downsides.<h2>What to eat and drink on the vegan diet</h2>"B12 and vitamin D," are the most common nutritional deficiencies on a vegan diet, says <a href="https://sharonpalmer.com/" target="_blank" rel="noopener">Sharon Palmer</a>, MSFS, RDN, who is a dietitian in private practice, author of "The Plant Powered Diet" and a vegan herself."The key to a healthy vegan diet is variety and balance," says Palmer. As a general rule, Palmer suggests the following foods to eat and drink on a vegan diet:Eat often:<ul><li>Plant proteins, whole grains, fruits, and vegetables (in a variety of colors) at every meal</li><li>Beans and legumes, at every meal</li><li>Nuts and seeds daily</li><li>Fortified plant-based milk daily</li><li>Plant-based oils, like extra virgin olive oil and avocado oil</li><li>Water often throughout the day</li></ul>Eat in moderation:<ul><li>Plant-based oils</li><li>Alcohol (beer, wine, spirits)</li><li>Coffee and tea</li><li>Vegan chocolate </li></ul>Eat less often: <ul><li>Highly processed foods such as potato chips and pastries</li><li>Sweetened sodas</li></ul><h2>7-day sample vegan diet meal plan</h2>According to Palmer, here is an example of a healthy 7-day vegan meal plan. Adjust portion size to what best fits your daily caloric needs. A typical 2,000 calorie diet might include three full meals that are each 600 calories, and two snacks that are 100 calories each.Day 1<div type="image" title="GettyImages 603216459" height="1999" width="3999" msid="79395354" hostid="261"></div>Breakfast: Protein-rich, plant-based plain yogurt, such as those from Forager, Kite Hill and So Delicious, with berries and walnutsLunch: Tofu-kale-quinoa salad with vinaigretteDinner: Vegetable and chickpea stew with whole grain breadMid-morning snack: Fruit and nutsMid-afternoon snack: Vegetable-based smoothie, such as pumpkin or cucumberDay 2<div type="image" title="AVOtoast" height="2016" width="4032" msid="79395290" hostid="261"></div>Breakfast: Whole-wheat toast with mashed avocado and tempeh slicesLunch: Greek vegetable salad topped with white beans and vinaigretteDinner: Seitan vegetable stir-fry with brown rice Mid-morning snack: Whole grain flatbread with nut butterMid-afternoon snack: Fruit slices with nutsDay 3<div type="image" title="Tofuscramble" height="1918" width="3837" msid="79395294" hostid="261"></div> Breakfast: Tofu scramble with spinach, tomato, and whole wheat breadLunch: Pasta cooked with bean, artichokes, kalamata olives, garlic, tomatoes, olive oil, and herbsDinner: Chana masala with brown riceMid-morning snack: Plant-based yogurt and fruitMid-afternoon snack: Fruit with nutsDay 4<div type="image" title="GettyImages 958446800" height="1997" width="3995" msid="79395296" hostid="261"></div>Breakfast: Whole-wheat toast with peanut butter, orange wedgesLunch: Power bowl with quinoa, vegetables, edamame, and almondsDinner: Veggie burger with whole grain bun, lettuce, tomatoes, avocado, condimentsMid-morning snack: Hummus with vegetablesMid-afternoon snack: Fruit slices with nutsDay 5<div type="image" title="fruitsmoothievegan" height="2684" width="3578" msid="79395300" hostid="261"></div>Breakfast: Protein-rich plant-based yogurt with banana and sliced almondsLunch: Vegetable chili with whole-grain crackers Dinner: Vegan chickpea vegetable paellaMid-morning snack: Fruit and nut smoothieMid-afternoon snack: Apple slices with tahini Day 6<div type="image" title="bananapeanut" height="1727" width="3455" msid="79395301" hostid="261"></div>Breakfast: Breakfast burrito with corn tortilla, black beans, and sautéed vegetablesLunch: Greek pita with white beans and cucumber-tomato saladDinner: Thai tofu vegetable stir-fry with brown rice Mid-morning snack: Peanut butter with bananaMid-afternoon snack: Whole grain flatbread and pumpkin or sunflower seedsDay 7<div type="image" title="Oatmealvegan" height="1788" width="3577" msid="79395303" hostid="261"></div>Breakfast: Steel-cut oats with fruit, plant-based milk, and walnutsLunch: Black bean tacos with a side of roasted broccoli Dinner: Polenta topped with roasted eggplant, mushroom, beans, and red pepper ragoutMid-morning snack: Fruit and nut butter smoothieMid-afternoon snack: Trail mix<h2>Vegan vs. vegetarian vs. plant-based diets</h2>While they may seem similar, there are some key differences between the terms vegan, vegetarian, and plant-based:<ul><li><a href="https://www.insider.com/what-is-a-vegan-diet" target="_blank" rel="noopener">Vegan:</a> Plant-exclusive, devoid of any animal products (no dairy or eggs). </li><li><a href="https://www.insider.com/what-is-the-difference-between-vegan-and-vegetarian" target="_blank" rel="noopener">Vegetarian:</a> Plant-based, includes dairy and eggs</li><li><a href="https://www.insider.com/why-plant-based-diets-are-good-for-overall-health-longevity-2019-8" target="_blank" rel="noopener">Plant-based:</a> Largely plant-based, but can include small amounts of animal food products. The Mediterranean diet is an example because it also contains some animal-based foods, mainly seafood, dairy, and eggs</li></ul>The vegan diet is actually based from vegetarianism, which became popular amongst a large percentage of Hindus during India's Vedic period (c. 1500 – c. 500 BCE). Then in the 1940s, a modified version of the diet was created by a <a href="https://www.vegansociety.com/" target="_blank" rel="noopener">group of non-dairy vegetarians</a>, and the term <a href="https://www.vegansociety.com/about-us/history" target="_blank" rel="noopener">"vegan"</a> was coined. The main dietary difference between vegetarians and vegans is the latter eat no animal products, including dairy, eggs, honey, and gelatin. Many vegans also avoid animal products to take a stand against <a href="https://www.vegansociety.com/go-vegan/why-go-vegan" target="_blank" rel="noopener">animal cruelty and exploitation</a>. <h2>Benefits of a vegan and plant-based diet</h2>Rajaram says that many studies show that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/" target="_blank" rel="noopener">vegan and plant-based eating can improve health</a>. Major health benefits include:Weight control: The types of foods that vegans eat, including fruits, vegetables, whole grains, nuts, seeds, and legumes, are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466942/" target="_blank" rel="noopener">high in fiber and health-protective phytonutrients</a>. Rajaram says eating plant foods that are nutrient-dense can help increase satiety or fullness and can even lead to weight loss. A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3701293/" target="_blank" rel="noopener">2013 study</a> found that a group following a vegan diet for 18 weeks lost about 9.5 pounds whereas the control group lost less than a pound. Research also shows that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466941/" target="_blank" rel="noopener">plant-based diets</a> help prevent and help manage <a href="https://www.insider.com/what-causes-type-2-diabetes" target="_blank" rel="noopener">type 2 diabetes</a>.Lower cholesterol and blood pressure: If your <a href="https://www.insider.com/what-is-high-cholesterol" target="_blank" rel="noopener">cholesterol</a> or <a href="https://www.insider.com/how-to-lower-blood-pressure" target="_blank" rel="noopener">blood pressure</a> is too high, you may be at risk for heart disease. Studies show that a vegan diet could help. A <a href="https://www.researchgate.net/publication/320710121_Association_between_plant-based_diets_and_plasma_lipids_A_systematic_review_and_meta-analysis" target="_blank" rel="noopener">2017 review</a> analyzed 49 studies comparing plant-based diets with omnivorous diets to test their effects on blood cholesterol. While vegetarian diets lowered total cholesterol, LDL, and HDL levels compared to omnivorous diets, those who followed vegan diets saw the greatest reduction in lipid levels. In addition, a <a href="https://journals.lww.com/jhypertension/Abstract/9000/The_effect_of_plant_based_dietary_patterns_on.96871.aspx" target="_blank" rel="noopener">2020 analysis of studies</a> found that plant-based diets lower blood pressure. Longevity: All of the health benefits of a vegan diet, including weight control and lower cholesterol and blood pressure, also lead to a lower risk of dying from heart disease, according to a <a href="https://www.ahajournals.org/doi/10.1161/JAHA.119.012865">2019 study</a>. Research has also shown that vegan diets may even lead to a reduction in the <a href="https://www.aicr.org/cancer-prevention/food-facts/vegan-diet/" target="_blank" rel="noopener">risk of getting cancer</a>.<h2>Vegan diet risks and disadvantages</h2>"There are two ways that a vegan diet can be unhealthy," says Rajaram. "One way is by eating processed foods, like potato chips and soda. They are plant-based but are not '<a href="https://www.insider.com/how-to-get-protein-as-a-vegan" target="_blank" rel="noopener">whole foods</a>,' which make up a healthy vegan diet. The second way a vegan diet can be unhealthy is to not get the appropriate nutrients your body needs, even if you're eating a whole-food-based vegan diet."The best way to tackle these challenges is to work with a registered dietitian, says Rajaram, especially if you've never eaten a primarily plant-based diet.Here are some ways Palmer helps clients incorporate important nutrients like B12 and vitamin D into their meal plans:<ul><li><a href="https://www.insider.com/vitamin-b12-benefits" target="_blank" rel="noopener">B12</a> is necessary for healthy brain function and the formation of red blood cells. "All vegans should worry about this, because<a href="https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/" target="_blank" rel="noopener"> B12 comes from animal products</a>, and too little B12 can lead to negative <a href="https://pubmed.ncbi.nlm.nih.gov/22221769/" target="_blank" rel="noopener">neurological effects</a>," says Palmer. While there are some <a href="https://www.insider.com/b12-foods-vegan" target="_blank" rel="noopener">foods fortified with B12</a>, most vegans should take supplements, she says. Her recommended dose: 1,000 micrograms of B12 two times per week or 250 micrograms daily. </li><li><a href="https://www.insider.com/vitamin-d-benefits" target="_blank" rel="noopener">Vitamin D</a> is important for bone health, as well as many other benefits, including possibly <a href="https://www.jamda.com/article/S1525-8610(18)30579-6/pdf" target="_blank" rel="noopener">reducing depression</a>. Vegans can get Vitamin D from moderate sun exposure, fortified plant-based milk, such as almond or soy milk, as well as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213178/" target="_blank" rel="noopener">from mushrooms exposed to light</a>, says Palmer. "Almost everyone is short on this, no matter what type of diet they follow," says Palmer. She recommends scheduling a blood test every year with your doctor to check vitamin D levels. </li></ul>While people new to a vegan diet are often concerned about whether or not they'll get enough protein, Palmer says (and research confirms) that a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893534/" target="_blank" rel="noopener">well-planned vegan diet provides adequate protein</a>."If you have severe food allergies, such as to soy, tree nuts, or gluten, you may have difficulty following a vegan diet," says Palmer. Similarly, she says, if you have digestive conditions that are triggered by high fiber consumption, you may have difficulty with a plant-based diet.On a practical level, you may experience some difficulties making vegan food. Yet finding vegan ingredients is easier than ever. "We're so lucky that today you can find vegan food alternatives, like veggie burgers, vegan butter, and plant-based milks, at your local supermarket," says Palmer. Many items require little or no cooking or additional preparation, she says. For a family that doesn't embrace vegan eating, "try modifying family favorite recipes, like lasagna, or start meatless Mondays and make a veggie pizza," says Palmer. Not all of Palmer's family members are vegan, and sometimes they grill their own piece of fish or chicken to accompany plant-based foods.<h2>Insider's takeaway</h2>Choosing a vegan diet is a great way to maximize your chances of leading a long and healthy life. Today you can often find vegan foods and alternatives at your local supermarket. A great way to start is to try eating a healthy, fulfilling vegan diet for one week. Try following a vegan meal plan that offers plenty of plant proteins, whole grains, fruits, vegetables, beans, legumes, nuts, seeds, and fortified plant-based milk."If you're not ready to become a vegan, taking even small steps toward whole-food eating is beneficial," says Rajaram. "Even just deciding not to eat red or processed meat will help you begin to see more health benefits."<h1>Related stories from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h1><ul><li><a href="https://www.insider.com/what-is-a-vegan-diet" target="_blank" rel="noopener">What is a vegan diet? A guide for getting enough nutrients</a></li><li><a href="https://www.insider.com/how-to-get-protein-as-a-vegan" target="_blank" rel="noopener">How to get protein as a vegan from 6 plant-based foods including sources of complete proteins</a></li><li><a href="https://www.insider.com/what-is-mediterranean-diet" target="_blank" rel="noopener">Why the Mediterranean diet is touted as one of the best by dietitians</a></li><li><a href="https://www.insider.com/what-is-the-difference-between-vegan-and-vegetarian">What is the difference between veganism and vegetarianism? The health benefits and downsides of each</a></li><li><a href="https://www.insider.com/does-intermittent-fasting-work" target="_blank" rel="noopener">Does intermittent fasting work? Research doesn't have a definite answer for its long-term effects</a></li></ul>

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