<keyword id="152941" type="General" weightage="100" keywordseo="drumsticks" source="Orion">Drumsticks</keyword> are the elongated, green seed pods of the Moringa tree, which can grow up to 35 feet tall. These pods are slender and can reach lengths of up to 2 feet, making them a distinctive and easily recognizable ingredient in various cuisines worldwide. <cmsannotation type="cmsannotation" annotationid="Nutritional Value:" comment="subhead" text="Nutritional Value:">Nutritional Value:</cmsannotation> Drumsticks are a nutritional powerhouse, packed with essential vitamins and minerals. They are particularly rich in: Vitamin C Vitamin A Vitamin K Calcium Iron Potassium Additionally, drumsticks are a good source of dietary fiber and contain beneficial antioxidants and amino acids, making them a valuable addition to a balanced diet. <cmsannotation type="cmsannotation" annotationid="Health Benefits:" comment="subhead" text="Health Benefits:">Health Benefits:</cmsannotation> The consumption of drumsticks offers a wide range of health benefits, including: Boosting Immunity: The high vitamin C content strengthens the immune system, helping the body fight off infections. Aiding Digestion: Drumsticks are known for their digestive properties, thanks to their dietary fiber content, which promotes healthy digestion and relieves constipation. Bone Health: They are a good source of calcium and vitamin K, crucial for maintaining strong bones and preventing osteoporosis. Blood Sugar Control: Some studies suggest that drumsticks may help regulate blood sugar levels, making them beneficial for individuals with diabetes. Antioxidant Protection: The antioxidants in drumsticks combat free radicals, reducing oxidative stress and inflammation in the body. <cmsannotation type="cmsannotation" annotationid="Culinary Uses:" comment="subhead" text="Culinary Uses:">Culinary Uses:</cmsannotation> Drumsticks are a versatile ingredient used in various culinary applications. They can be: Added to curries and stews for a unique flavor and texture. Stir-fried with spices and vegetables for a nutritious side dish. Blended into smoothies or juices to enhance their nutritional value. Used in pickles and chutneys to add a tangy, aromatic twist. <cmsannotation type="cmsannotation" annotationid="Types of Drumsticks:" comment="subhead" text="Types of Drumsticks:"><keyword id="19026698" type="General" weightage="20" keywordseo="types-of-drumsticks" source="Orion">Types of Drumsticks</keyword>:</cmsannotation> There are two primary types of drumsticks: the edible seed pods and the leaves. While the pods are more commonly used in cooking, the leaves, known as "drumstick leaves" or "Moringa leaves," are also highly nutritious and can be used in salads, soups, and as a garnish. <cmsannotation type="cmsannotation" annotationid="How to Buy and Store Drumsticks:" comment="subhead" text="How to Buy and Store Drumsticks:">How to Buy and Store Drumsticks:</cmsannotation> When purchasing drumsticks, look for firm, green pods without any signs of wilting or yellowing. To store them, keep them in the refrigerator in a plastic bag, where they can stay fresh for up to a week. Alternatively, you can freeze them for extended storage, though the texture may change slightly upon thawing. <cmsannotation type="cmsannotation" annotationid="Precautions and Potential Side Effects:" comment="subhead" text="Precautions and Potential Side Effects:">Precautions and Potential Side Effects:</cmsannotation> While drumsticks offer numerous health benefits, there are some precautions to keep in mind: Excessive consumption of drumstick pods may lead to digestive discomfort, as they can have a mild laxative effect. Individuals taking blood-thinning medications should consult their healthcare provider, as drumsticks contain vitamin K, which can affect blood clotting. <cmsannotation type="cmsannotation" annotationid="Frequently Asked Questions" comment="subhead" text="Frequently Asked Questions">Frequently Asked Questions</cmsannotation> 1. Are drumstick leaves as nutritious as the pods? Yes, drumstick leaves are highly nutritious and contain many of the same vitamins and minerals as the pods. 2. Can I eat drumsticks raw? While drumsticks are typically cooked before consumption, you can eat them raw in moderation, such as in salads. 3. Are there any cultural or traditional uses of drumsticks? Yes, drumsticks are used in various traditional dishes in South Asian, African, and other cuisines. 4. Do drumsticks have any medicinal properties? Drumsticks have been used in traditional medicine for their potential anti-inflammatory, antioxidant, and antimicrobial properties. 5. Can pregnant women consume drumsticks? Pregnant women should consume drumsticks in moderation as part of a balanced diet, but it's advisable to consult with a healthcare professional. Drumsticks are a gift from nature, offering a wealth of nutrients and health benefits. Their culinary versatility makes them a valuable addition to various dishes, while their rich history and cultural significance add depth to their appeal. When consumed in moderation and with awareness of potential side effects, drumsticks can be a flavorful and nutritious component of a healthy diet. 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/eggs-checkout-its-nutritional-value-health-benefits-and-types-of-eggs/articleshow/104154757.cms" data-type="tilCustomLink" target="_blank">Eating eggs daily: A nutritional powerhouse for your diet</a> <a href="https://www.businessinsider.in/science/health/food/webstories/top-10-unique-benefits-of-adding-flax-seeds-to-your-diet/slidelist/104162665.cms" data-type="tilCustomLink" target="_blank">10 Unique benefits of Flax seeds</a>

Drumsticks: Nature's nutrient powerhouse - Introduction, nutrition, and culinary uses

<ul class="summary-list"><li><keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">Health</keyword> benefits of moringa range from boosted immunity to healthier bones. </li><li>Larger, more rigorous human trials are needed to understand moringa's full scope on health.</li><li>Those with diabetes or hypothyroidism should be careful when taking moringa.</li></ul>You may have come across moringa supplements, such as powders, capsules, and extracts while browsing the pharmacy and wondered whether you should add it to your diet.Those supplements contain extract from <a href="https://www.sciencedirect.com/science/article/pii/S2213453016300362" target="_blank" rel="noopener">moringa oleifera</a>, also known as the horseradish tree, drumstick tree, and ben oil tree, which is native to India. Almost all the parts of the moringa oleifera <a href="https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/moringa" target="_blank" rel="noopener">tree</a>, including the roots, seeds, pods, and leaves, have been used as food, traditional medicine, or animal feed since ancient times.But research is only recently emerging on moringa's nutritional profile and how it may benefit your health, says <a href="https://www.pritikin.com/lon-ben-asher" target="_blank" rel="noopener">Lon Ben-Asher</a>, RD, LDN, a <keyword id="11910605" type="UNKNOWN" weightage="60" keywordseo="nutrition" source="Orion">nutrition</keyword> specialist and educator at <a href="https://www.pritikin.com/" target="_blank" rel="noopener">Pritikin Longevity Center</a>. <h2>Moringa nutrition</h2>One cup of fresh <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/168416/nutrients" target="_blank" rel="noopener">moringa</a> leaves provides the following nutrients:<table style="border-collapse: collapse; width: 100%; height: 357px;" border="1"><tbody><tr style="height: 21px;"><td style="width: 34.7134%; height: 21px;">Nutrient</td><td style="width: 27.3248%; height: 21px;">Amount </td><td style="width: 41.5287%; height: 21px;">% Daily Value (DV)</td></tr><tr style="height: 21px;"><td style="width: 34.7134%; height: 21px;">Protein </td><td style="width: 27.3248%; height: 21px;">1.97 grams (g)</td><td style="width: 41.5287%; height: 21px;">3.9</td></tr><tr style="height: 21px;"><td style="width: 34.7134%; height: 21px;">Fiber </td><td style="width: 27.3248%; height: 21px;">0.42 g</td><td style="width: 41.5287%; height: 21px;">1.5</td></tr><tr style="height: 21px;"><td style="width: 34.7134%; height: 21px;">Vitamin A</td><td style="width: 27.3248%;">1590 IU</td><td style="width: 41.5287%;">31.8</td></tr><tr style="height: 21px;"><td style="width: 34.7134%; height: 21px;">Vitamin B1, Thiamin </td><td style="width: 27.3248%; height: 21px;">0.05 milligrams (mg)</td><td style="width: 41.5287%; height: 21px;">4.2</td></tr><tr style="height: 21px;"><td style="width: 34.7134%; height: 21px;">Vitamin B2, Riboflavin </td><td style="width: 27.3248%; height: 21px;">0.14 mg</td><td style="width: 41.5287%; height: 21px;">10.8</td></tr><tr style="height: 21px;"><td style="width: 34.7134%; height: 21px;">Vitamin B3, Niacin </td><td style="width: 27.3248%; height: 21px;">0.47 mg</td><td style="width: 41.5287%; height: 21px;">2.9</td></tr><tr style="height: 21px;"><td style="width: 34.7134%; height: 21px;">Vitamin B5, Pantothenic acid </td><td style="width: 27.3248%; height: 21px;">0.03 mg</td><td style="width: 41.5287%; height: 21px;">0.6</td></tr><tr style="height: 21px;"><td style="width: 34.7134%; height: 21px;">Vitamin B6 </td><td style="width: 27.3248%;">0.25 mg</td><td style="width: 41.5287%;">14.7</td></tr><tr style="height: 21px;"><td style="width: 34.7134%; height: 21px;">Vitamin B9, Folate </td><td style="width: 27.3248%; height: 21px;">8.4 micrograms (mcg)</td><td style="width: 41.5287%; height: 21px;">2.1</td></tr><tr style="height: 21px;"><td style="width: 34.7134%; height: 21px;">Vitamin C </td><td style="width: 27.3248%;">10.9 mg</td><td style="width: 41.5287%;">12.1</td></tr><tr style="height: 21px;"><td style="width: 34.7134%; height: 21px;">Potassium </td><td style="width: 27.3248%; height: 21px;">70.8 mg</td><td style="width: 41.5287%; height: 21px;">1.5</td></tr><tr style="height: 21px;"><td style="width: 34.7134%; height: 21px;">Calcium </td><td style="width: 27.3248%; height: 21px;">38.8 mg</td><td style="width: 41.5287%; height: 21px;">3.0</td></tr><tr style="height: 21px;"><td style="width: 34.7134%; height: 21px;">Magnesium </td><td style="width: 27.3248%; height: 21px;">8.82 mg</td><td style="width: 41.5287%; height: 21px;">2.1</td></tr><tr style="height: 21px;"><td style="width: 34.7134%; height: 21px;">Phosphorus </td><td style="width: 27.3248%; height: 21px;">23.5 mg</td><td style="width: 41.5287%; height: 21px;">1.9</td></tr><tr style="height: 21px;"><td style="width: 34.7134%; height: 21px;">Iron </td><td style="width: 27.3248%; height: 21px;">0.84 mg</td><td style="width: 41.5287%; height: 21px;">4.7</td></tr><tr style="height: 21px;"><td style="width: 34.7134%; height: 21px;">Zinc </td><td style="width: 27.3248%;">0.13 mg</td><td style="width: 41.5287%;">1.2</td></tr></tbody></table>The majority of studies on moringa's benefits are in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5745501/" target="_blank" rel="noopener">animals or small samples of humans</a>, so more large-scale human trials are needed to nail down just how beneficial moringa could be.Here are five health benefits from consuming moringa, according to preliminary research.<h2>1. May improve immunity</h2>Moringa contains nutrients that have been proven to boost <a href="https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/" target="_blank" rel="noopener">immunity</a>. For instance, moringa is a source of nutrients like <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/168416/nutrients" target="_blank" rel="noopener">vitamins A, B1, B2, B3, and C</a>, which improve immunity by protecting cells from invaders and pathogens, says Ben-Asher.While moringa's effects on immunity haven't been studied extensively in humans, a <a href="https://www.frontiersin.org/articles/10.3389/fphar.2018.00108/full" target="_blank" rel="noopener">number of animal studies</a> have indicated that moringa extract improves immune function in rats and mice. <h2>2. May help with blood sugar control</h2>Moringa may be helpful to people with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7773658/" target="_blank" rel="noopener">diabetes</a> as it contains glucosinolates, which are plant-based compounds that may be able to help <a href="https://www.nature.com/articles/s41598-018-26058-4" target="_blank" rel="noopener">regulate your blood sugar levels</a>, says Ben-Asher. According to a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950081/" target="_blank" rel="noopener">2019 review</a>, animal studies have shown robust results, but research in humans has been too limited to be conclusive.<h2>3. May help prevent cancer</h2>The glucosinolates in moringa leaves have <a href="https://www.insider.com/what-are-antioxidants-good-for" target="_blank" rel="noopener">antioxidant properties</a> that may help reduce your risk of cancer, says Ben-Asher. When your body digests <a href="https://www.frontiersin.org/articles/10.3389/fnut.2016.00024/full" target="_blank" rel="noopener">glucosinolates</a>, it converts them into a compound called isothiocyanates. <a href="https://www.sciencedirect.com/science/article/abs/pii/S0065229616300799?via%3Dihub" target="_blank" rel="noopener">Research in animals and cell cultures</a> has shown that isothiocyanates can arrest the development and spread of cancer cells in the body.<h2>4. May improve heart health</h2><a href="https://pubmed.ncbi.nlm.nih.gov/26864583/" target="_blank" rel="noopener">Animal studies</a> also suggest that moringa can improve heart health. Moringa contains plant compounds known as sterols and quercetin, which may help reduce <a href="https://pubmed.ncbi.nlm.nih.gov/30668387/" target="_blank" rel="noopener">blood pressure</a> and <a href="https://faseb.onlinelibrary.wiley.com/doi/10.1096/fasebj.31.1_supplement.647.2" target="_blank" rel="noopener">cholesterol levels</a>, says Ben-Asher.High blood pressure and cholesterol levels are linked to a <a href="https://my.clevelandclinic.org/health/articles/11918-cholesterol-high-cholesterol-diseases" target="_blank" rel="noopener">greater risk</a> of heart disease and stroke. <h2>5. May improve bone health</h2>"Moringa is a good source of calcium and phosphorus, which are nutrients that improve the strength, structure, and integrity of your bones," says Ben-Asher. A healthy <a href="https://medlineplus.gov/ency/article/002062.htm" target="_blank" rel="noopener">calcium</a> intake - about <a href="https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/" target="_blank" rel="noopener">1,000 to 1,200 milligrams</a> per day - can help prevent bone loss and disease as you age.<h2>Moringa side effects and risks</h2>Moringa has been shown to be mostly safe if you consume the leaves and seeds as food, says Ben-Asher. Even supplemental doses of 5 to 10 grams of moringa extract or powder per day are generally considered <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680322/" target="_blank" rel="noopener">safe</a>, he says.However, many of the health benefits associated with moringa are calculated based on the consumption of <a href="https://www.sciencedirect.com/science/article/pii/S2213453016300362" target="_blank" rel="noopener">100 grams</a> of dry moringa leaf per day, which is difficult to achieve due to the bitter and unpleasant taste, says Ben-Asher.Additionally, he says large, concentrated doses of moringa extract (not leaves), such as 20 grams or higher, can be toxic and cause side effects in people who:<ul><li>Take hypertensive-lowering medications, as it can potentially lead to dangerously low blood pressure levels.</li><li>Have diabetes, particularly those who take insulin, as it can cause a significant <a href="https://www.insider.com/what-is-hypoglycemia" target="_blank" rel="noopener">drop in blood sugar</a>.</li><li>Have <a href="https://www.researchgate.net/publication/12640687_Role_of_Moringa_oleifera_leaf_extract_in_the_regulation_of_thyroid_hormone_status_in_adult_male_and_female_rats" target="_blank" rel="noopener">hypothyroidism</a>, as it has been shown to lower levels of thyroid hormones in animals.</li></ul><h2>Insider's takeaway</h2>Moringa is a nutritious plant that may offer several health benefits, such as stronger immunity and improved blood sugar, blood pressure, and cholesterol levels. Moringa contains several nutrients that are linked to better health, and preliminary research in animal models and cell cultures shows promise. But further research in humans is required to better understand the benefits and risks. In the meantime, Ben-Asher recommends consulting with a physician before you take moringa.<a data-type="61731502d861f93c356f6343">5 scientifically-backed benefits of bananas for weight loss, heart health, and more</a><a data-type="5ec68fe25af6cc3fce66d86f">Why experts say eating white rice 'has almost the same effect as eating pure table sugar'</a><a data-type="6172f2119c159064386ff19e">9 reasons eggs are one of the most nutritious foods, according to dietitians</a><a data-type="6172e29097c706350f2aaf88">20 of the best low-carb vegetables, according to dieticiens</a>

The science on moringa and whether it can actually benefit your health

<ul class="summary-list"><li>If you have insulin resistance, stick to a <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword> full of healthy fats, fiber, and lean protein sources. </li><li>To reverse insulin resistance you can also try a low-carb or Meditteranean diet <keyword id="920545" type="PERSON" weightage="60" keywordseo="Meal-plan">meal plan</keyword>. </li><li>Foods to eat with insulin resistance include salmon, brown rice, vegetables, and avocados. </li></ul>About <a href="https://pubmed.ncbi.nlm.nih.gov/17967708/" target="_blank" rel="noopener">32% of the US population</a> has insulin resistance - a condition that means your body can't control blood sugar levels as well as it should.When left unchecked, insulin resistance can lead to prediabetes, <a href="http://insider.com/metabolic-syndrome-diet" target="_blank" rel="noopener">metabolic syndrome</a>, or <a href="https://www.insider.com/what-is-diabetes" target="_blank" rel="noopener">type 2 diabetes.</a>However, insulin resistance can be managed, and in some cases, reversed through a healthy diet and exercise. <h2>What you should eat with insulin resistance</h2>Insulin resistance is often caused by repeated spikes in blood sugar due to poor diet and <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword>. Therefore, to reverse insulin resistance, you must manage blood sugar levels and prevent them from rising and falling quickly. The easiest way to do this is to avoid foods that cause blood sugar spikes in the first place. One of the biggest culprits is <a href="https://www.insider.com/what-are-carbs" target="_blank" rel="noopener">simple carbohydrates</a> because your body converts these to glucose, aka blood sugar, faster than any other food. That's why <a href="https://www.insider.com/what-is-keto-diet" target="_blank" rel="noopener">low-carb diets</a> are some of the most highly recommended when it comes to reversing insulin resistance. In fact, a small <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0165378" target="_blank" rel="noopener">2016 study</a> found eating three low-carb meals within 24 hours reduced insulin resistance by over 30% in postmenopausal women of a healthy weight.Important: Not all carbohydrates are created equal. Refined carbs like white rice, bread, and pasta cause blood sugar and insulin to rise <a href="https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/" target="_blank" rel="noopener">faster, causing blood sugar spikes,</a> than <a href="https://www.health.harvard.edu/healthbeat/a-good-guide-to-good-carbs-the-glycemic-index" target="_blank" rel="noopener">complex carbs</a> like steel-cut oats, quinoa, and whole-grain bread.Meanwhile, some doctors recommend <a href="https://www.insider.com/what-is-mediterranean-diet" target="_blank" rel="noopener">the Mediterranean diet</a> because, in addition to being low in simple carbs, it's also high in fiber and protein. If fiber and protein is paired with carbs, the body converts it to glucose more slowly, thereby minimizing blood sugar spikes. This can help explain why <a href="https://academic.oup.com/jn/article/148/1/7/4823705" target="_blank" rel="noopener">research</a> has found a high dietary fiber intake is associated with a 20% to 30% reduced risk of developing type 2 <keyword id="6359018" type="UNKNOWN" weightage="60" keywordseo="diabetes">diabetes</keyword>.If you have insulin resistance, <a href="https://www.zoominfo.com/p/Jonathan-Clinthorne/2426113917" target="_blank" rel="noopener">Jonathan Clinthorne</a> - director of nutrition at <a href="https://www.thesimplygoodfoodscompany.com/node/5806" target="_blank" rel="noopener">Simply Good Foods</a> - recommends eating more:<ul><li>Vegetables: They're rich in fiber and relatively low in net carbohydrates, which means blood sugar levels remain steady.</li><li>Fatty fish: The <a href="https://www.insider.com/omega-3-benefits" target="_blank" rel="noopener">omega-3 fatty acids</a> in oily fish like salmon, albacore tuna, and herring have anti-inflammatory properties which help <a href="https://www.sciencedirect.com/science/article/abs/pii/S1471490603003363" target="_blank" rel="noopener">reduce inflammation</a> linked to i<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872768/" target="_blank" rel="noopener">nsulin resistance</a>.</li><li>Extra-virgin olive oil: Heart-healthy monounsaturated fats like olive oil contain antioxidants that <a href="https://clinicaltrials.gov/ct2/show/NCT03891927" target="_blank" rel="noopener">activate insulin receptors</a>, thus helping to improve insulin sensitivity.</li><li>Berries: Strawberries, blackberries, raspberries, and blueberries are all low on the GI index, meaning they don't cause spikes in blood sugar.</li><li>Nuts and seeds: Since they're high in fiber and healthy fats, these foods slow the release of sugar into the bloodstream after a meal.</li></ul>According to Clinthorne, if you have insulin resistance avoid foods that can cause blood sugar spikes like:<ul><li>Sweets, like cookies, cakes, and candy.</li><li>Fried foods, like fries, mozzarella sticks, and fried chicken.</li><li>Refined carbohydrates, like white bread, white pasta, and sugar. </li><li>Other <a href="https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods" target="_blank" rel="noopener">high-GI foods</a>, like watermelon, pineapple, corn flakes, corn pasta, rice cakes, and rice crackers </li></ul><h3>Diet tips for insulin resistance</h3><ul><ul><li>Eat protein and healthy fats alongside carbohydrates, which slows the release of blood sugar you would normally experience from eating carbs alone, says Clinthorne.</li><li>Eat more fiber, <a href="https://keatleymnt.com/about-keatley-mnt/our-practitioners/" target="_blank" rel="noopener">Gina Keatley</a>, a certified dietitian nutritionist at <a href="https://keatleymnt.com/" target="_blank" rel="noopener">Keatley Medical Nutrition Therapy</a>, recommends aiming for 25 to 38 grams per day </li><li>Try <a href="https://www.insider.com/intermittent-fasting-for-weight-loss" target="_blank" rel="noopener">intermittent fasting</a>, which burns excess blood sugar and reduces insulin levels.</li><li>Portion control: Malkoff-Cohen recommends filling half your plate with non-starchy vegetables, and the other half with equal parts lean protein and complex carbs.</li></ul></ul><ul><li style="list-style-type: none;"><h2>7-Day insulin resistance diet plan</h2></li></ul>Below is a sample meal plan designed by <a href="https://www.nyceatwell.com/about-deborah" target="_blank" rel="noopener">Deborah Malkoff-Cohen</a>, RDN, a certified nutritionist at <a href="http://www.nyceatwell.com" target="_blank" rel="noopener">NYC Eat Well</a>, specifically for people with insulin resistance. Important: Always consult with your doctor before trying a new diet, particularly if you have any preexisting conditions, to ensure that you can make these changes safely. Additionally, portion sizes will vary depending on your <a href="http://insider.com/how-many-calories-should-i-eat-a-day" target="_blank" rel="noopener">personal calorie needs</a>. <h3>Day 1</h3>f<div type="image" title="Pan-roasted salmon" height="900" width="1800" msid="84690114" hostid="261"></div>Breakfast: 100-calorie whole-wheat English muffin with two poached, scrambled, or hard-boiled eggs.Lunch: Turkey burger on a whole-wheat bun accompanied by a side salad with vinaigrette.Dinner: Grilled or roasted salmon with ½ cup brown rice and a side of broccoli.<h3>Day 2</h3><div type="image" title="Shakshuka" height="1985" width="3970" msid="84690116" hostid="261"></div>Breakfast: Parfait with ¾ cup plain Greek yogurt, ⅓ cup <a href="https://www.wholesomeyum.com/recipes/low-carb-granola-cereal-paleo-gluten-free-sugar-free/">keto granola</a>, 1 cup berries.Lunch: ½ grilled cheese sandwich with 1 cup tomato soup.Dinner: Skillet shakshuka with two eggs.<h3>Day 3</h3><div type="image" title="Turkey Chili" height="1398" width="2797" msid="84690124" hostid="261"></div>Breakfast: One whole-grain waffle, ½ cup whipped cottage cheese, ½ cup berries, one egg on the side.Lunch: Chicken lettuce wraps with hoisin sauce and water chestnuts.Dinner: 1 cup crockpot turkey and bean chili.<h3>Day 4</h3><div type="image" title="Tuna salad" height="1060" width="2121" msid="84690132" hostid="261"></div>Breakfast: 1 cup cottage cheese with 1 cup berries (and optional ⅓ cup <a href="https://purelyelizabeth.com/collections/keto">keto granola</a>).Lunch: Tuna salad on a low-carb wrap.Dinner: Two small ground chicken tacos on low-carb tortillas with black beans, corn, salsa, and avocado.<h3>Day 5</h3><div type="image" title="apples with peanut butter" height="1060" width="2121" msid="84690139" hostid="261"></div>Breakfast: Low-carb wrap with 1 tablespoon peanut butter and 1 medium sliced appleLunch: Two Asian-style glazed chicken drumsticks with a side of broccoli.Dinner: 2 ounces soy, chickpea, or lentil pasta with tomato sauce and two chicken meatballs.<h3>Day 6</h3><div type="image" title="eggs avocado toast" height="1060" width="2121" msid="84690142" hostid="261"></div>Breakfast: One slice sprouted grain toast topped with avocado and one or two soft-boiled eggs.Lunch: Mixed green salad with sliced turkey or tuna salad.Dinner: Rotisserie chicken with roasted green beans, mushrooms, and broccoli.<h3>Day 7</h3><div type="image" title="stir fry" height="883" width="1767" msid="84690149" hostid="261"></div>Breakfast: Crustless spinach quiche.Lunch: Shrimp stir fry with mixed vegetables.Dinner: Tomato-based meat sauce with ground chicken over ½ cup brown rice.<h2>Insider's takeaway </h2>Related Article Module: 5 of the best foods to lower blood sugar and manage diabetesInsulin resistance is a common and serious condition, which, if left unchecked, could develop into prediabetes or type 2 diabetes. However, with a proper diet, you can manage the condition or even reverse it. As a general rule, stick to lean protein and high-fiber foods like whole grains, vegetables, and nuts. You should also avoid sugar and refined carbohydrates. If you're unsure how a food will impact blood sugar levels, check its GI index online via <a href="https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods" target="_blank" rel="noopener">Harvard Health</a> or <a href="https://glycemicindex.com/gi-search/" target="_blank" rel="noopener">The University of Sydney's database</a>.The best way to determine which specific dietary changes will be most beneficial for you is to talk with your doctor.<a data-type="5f2d5932aee6a872c4550bfa">6 health benefits of fiber and how to add more to your diet</a><a data-type="601daf6e86b3791c4063a1ab">How to manage metabolic syndrome with a healthy 7-day meal plan recommended by a dietitian</a><a data-type="605515d9bf80af51c515434b">6 easy breakfast ideas recommended by dietitians for people with diabetes</a><a data-type="60590838b25116153d62b12a">6 healthy foods for people with diabetes to help manage blood sugar levels - and which foods to avoid</a>

How to reverse insulin resistance through diet and a 7-day meal plan to get you started

<ul class="summary-list"><li>No food is truly fat-burning, but some help with <keyword id="6358794" type="UNKNOWN" weightage="60" keywordseo="weight-loss">weight loss</keyword> by increasing metabolism and satiety. </li><li>Thermic foods like eggs and cruciferous vegetables burn fat by taking your body longer to digest.</li><li>Some of the best fat-burning foods are green tea, salmon, apple cider vinegar, and lean chicken. </li></ul>While no food will truly burn fat, there are certain foods that may help you achieve a caloric deficit and lose weight. These foods often contain one, or multiple, of the following criteria:<ol><ol><li>A high thermic effect: Foods like legumes and nuts have a high thermic effect, meaning they take longer to digest and, in the process, your body burns more calories doing so.</li><li>Anti-inflammatory properties: Inflammation can increase your risk of disease and weight gain, so it's best to focus on foods with anti-inflammatory properties like berries and fatty fish in order to combat the risk.</li><li>Satiety: Satiety is the feeling of being full, and some foods will make you feel full for longer than others. Usually nutrient-dense foods loaded with fiber, healthy fats, and protein will offer more satiety than nutrient-poor foods.</li></ol></ol>Here is a breakdown of seven foods that may help you shed pounds according to the above criteria.<h2>1. Salmon</h2><div type="image" title="Salmon" height="1000" width="2000" msid="82448667" hostid="261"></div>Related Article Module: 6 science-backed benefits of omega-3 fatty acids and how to add more to your <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword>Salmon contains <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/" target="_blank" rel="noopener">anti-inflammatory omega-3</a> fatty acids, and is also a great source of protein, which helps increase satiety, says <a href="https://beilnutrition.com/meet-elizabeth/" target="_blank" rel="noopener">Elizabeth Beil</a>, a registered dietitian nutritionist and founder of <a href="https://beilnutrition.com/" target="_blank" rel="noopener">Elizabeth Beil Nutrition</a>. Four ounces of salmon contains about <a href="https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/" target="_blank" rel="noopener">30 grams of protein</a>, which would make up about half the <a href="http://insider.com/how-much-protein-do-i-need-a-day" target="_blank" rel="noopener">recommended daily intake</a> for someone weighing 165 pounds.Important: The Academy of <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">Nutrition</keyword> and Dietetics <a href="https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf" target="_blank" rel="noopener">recommends</a> consuming at least 0.8 grams of protein per kilogram of body weight, which translates to 0.35 grams per pound. That's about 60 grams of protein a day for someone weighing 165 pounds.How to prepare it: Salmon can be grilled or baked and served with fresh vegetables and <a href="http://insider.com/brown-rice-vs-white-rice" target="_blank" rel="noopener">brown rice</a> for a well-rounded meal. Just be sure to cook it to <a href="https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/safe-temperature-chart" target="_blank" rel="noopener">145 degrees Fahrenheit</a> for safe consumption. If you don't want to cook salmon at home, buy smoked salmon at the store and add it to salads or your morning toast, says <a href="https://www.providence.org/doctors/profile/992169-rajsree-nambudripad" target="_blank" rel="noopener">Rajsree Nambudripad</a>, MD, an integrative medicine specialist at <a href="https://www.providence.org/" target="_blank" rel="noopener">Providence St. Jude Medical Center</a>. <h2>2. Eggs</h2><div type="image" title="Eggs breakfast healthy" height="1059" width="2119" msid="82448672" hostid="261"></div><a href="http://insider.com/are-eggs-good-for-weight-loss" target="_blank" rel="noopener">Eggs</a> are another great source of protein, containing about <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/748967/nutrients" target="_blank" rel="noopener">six grams of protein</a> per serving. Protein-rich foods, like eggs, also have a high thermic effect, says <a href="https://search.missouristate.edu/people/dnovotny" target="_blank" rel="noopener">Daniela Novotny</a>, RD, a senior instructor of biomedical sciences at <a href="https://www.missouristate.edu/" target="_blank" rel="noopener">Missouri State University</a>."When eaten in the morning, eggs fill you up and give you energy, which helps control your cravings before lunch," Novotny says. In fact, a small 2008 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755181/" target="_blank" rel="noopener">study</a> found participants who ate two eggs for breakfast five days a week for eight weeks experienced 65% greater weight loss and a 16% greater reduction in body fat, compared to the group that ate the same amount of calories in bagels for breakfast. How to prepare it: In addition to making a great breakfast, Beil says, eggs can be hard-boiled and kept in the fridge for a quick snack or topping for salads. <h2>3. Cruciferous vegetables</h2><div type="image" title="Foods that cause bloating" height="1627" width="3254" msid="82448677" hostid="261"></div>Cruciferous vegetables belong to the <a href="https://health.clevelandclinic.org/crunchy-and-cruciferous-youll-love-this-special-family-of-veggies/" target="_blank" rel="noopener">cabbage family (Brassicaceae)</a> and include:<ul><li>Broccoli</li><li>Cauliflower</li><li>Brussel sprouts</li><li>Cabbage</li><li>Kale</li><li>Collard greens</li><li>Arugula</li></ul>Cruciferous vegetables are low in calories, but <a href="http://insider.com/fiber-benefits" target="_blank" rel="noopener">high in fiber</a>, which helps you feel fuller longer and decreases overall caloric intake, resulting in weight loss."Fiber adds a lot of bulk to the contents of our meals, which can slow down digestion, thereby leading to a feeling of being full," Novotny says. Note: One cup of broccoli has about two <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/555389/nutrients" target="_blank" rel="noopener">grams of fiber</a>. The National Academies, formerly known as the Institute of Medicine, <a href="https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/fiber" target="_blank" rel="noopener">recommends</a> a daily intake of 14 grams of fiber per 1,000 calories.These vegetables also contain key minerals and nutrients your body needs, like <a href="http://insider.com/healthy-fruits-and-vegetables" target="_blank" rel="noopener">phytonutrients</a>, which can <a href="https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/the-beginners-guide-to-cruciferous-vegetables" target="_blank" rel="noopener">reduce inflammation</a>.How to prepare it: If you don't like to eat plain veggies, you can blend kale or arugula in smoothies or add them to salads, Nambudripad says. Important: Consuming large amounts of cruciferous vegetables can cause <a href="https://www.insider.com/how-to-get-rid-of-bloating" target="_blank" rel="noopener">bloating and gas</a>, so if you experience frequent bloating or have <a href="http://insider.com/do-i-have-ibs" target="_blank" rel="noopener">irritable bowel syndrome (IBS)</a>, you may need to reduce your intake. <h2>4. Apple Cider Vinegar</h2><div type="image" title="apple cider vinegar salad weight loss" height="1060" width="2121" msid="82448680" hostid="261"></div><a href="https://www.insider.com/apple-cider-vinegar-weight-loss" target="_blank" rel="noopener">Apple cider vinegar</a> is fermented apple juice and studies show it may have a <a href="https://www.nature.com/articles/ijo2013157?utm_medium=affiliate&amp;utm_source=commission_junction&amp;utm_campaign=3_nsn6445_deeplink_PID100024933&amp;utm_content=deeplinkent=deeplink" target="_blank" rel="noopener">modest effect</a> on weight loss, Novotny says. Though more substantial research is needed to draw definitive conclusions.However, in a 2018 <a href="https://www.sciencedirect.com/science/article/abs/pii/S1756464618300483" target="_blank" rel="noopener">study</a>, participants on a reduced-calorie diet who drank two tablespoons of apple cider vinegar with lunch and dinner lost significantly more weight in 12 weeks than those who did not take apple cider vinegar. How to prepare it: Apple cider vinegar erodes tooth enamel, so dilute it in water before drinking, and limit consumption to one to two tablespoons a day, Novotny says. You can also use it to make your own salad dressing with olive oil, garlic, and dijon mustard. To help with weight loss, <a href="https://www.insider.com/apple-cider-vinegar-weight-loss" target="_blank" rel="noopener">consume apple cider vinegar before a meal</a> since some studies show it can increase satiety. <h2>5. Spicy Food</h2><div type="image" title="fish tacos" height="1000" width="2000" msid="82448681" hostid="261"></div>Related Article Module: 5 science-backed benefits of eating spicy food and how it can help you burn calories and live longerSpicy foods increase heart rate and raise body temperature, which causes you to <a href="https://www.insider.com/is-spicy-food-good-for-you#:~:text=Studies%20have%20found%20that%20spicy,risk%20factor%20for%20heart%20disease." target="_blank" rel="noopener">burn more calories</a>, thus helping with <a href="https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/april/spicy-foods" target="_blank" rel="noopener">weight loss</a>. The spicy chemical compound capsaicin - found in chili peppers like jalapeño, cayenne, and habanero - has been shown to help the body burn about <a href="https://pubmed.ncbi.nlm.nih.gov/22634197/" target="_blank" rel="noopener">50 extra calories a day</a>. Additionally, capsaicin acts as an <a href="https://pubmed.ncbi.nlm.nih.gov/22634197/" target="_blank" rel="noopener">appetite suppressant</a>.Important: Spicy foods <a href="https://www.health.harvard.edu/diseases-and-conditions/what-to-eat-when-you-have-chronic-heartburn" target="_blank" rel="noopener">trigger symptoms</a> for people with certain gastrointestinal issues, like gastroesophageal reflux disease (acid reflux). Hot peppers containing capsaicin can also burn your eyes or face. Therefore, it's best to wear gloves when handling them. Other spices like <a href="http://insider.com/ginger-benefits" target="_blank" rel="noopener">ginger,</a> cumin, <a href="http://insider.com/health-benefits-of-turmeric" target="_blank" rel="noopener">turmeric</a>, coriander, chili powder, and cinnamon can also help boost metabolism, Nambudripad says. <a href="https://www.insider.com/cinnamon-benefits" target="_blank" rel="noopener">Cinnamon</a> in particular contains a certain flavonoid called <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/" target="_blank" rel="noopener">quercetin</a>, which can decrease inflammation in the body. How to prepare it: Use these spices when preparing foods. For example, sprinkle cayenne on scrambled eggs or add it to curries. <h2>6. Lean Chicken</h2><div type="image" title="chicken breast" height="1931" width="3863" msid="82448682" hostid="261"></div>Lean chicken is <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048095" target="_blank" rel="noopener">low in fat and calories</a>, and a great source of protein to keep you fuller longer, Novotny says. <a href="https://ask.usda.gov/s/article/How-do-I-choose-lean-meat-and-poultry" target="_blank" rel="noopener">Lean pieces</a> of chicken like boneless, skinless chicken breasts contain less fat than chicken wings or drumsticks. A <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1632332/nutrients" target="_blank" rel="noopener">3.5 ounce serving of boneless, skinless chicken breast</a> contains: <ul><li>20 grams of protein, </li><li>One gram of fat</li><li>98 calories </li></ul>How to prepare it: Cook chicken to <a href="https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/safe-temperature-chart" target="_blank" rel="noopener">165 degrees Fahrenheit</a> before consuming. You can slice cooked chicken breast and add it to salads, or eat it with vegetables and whole grains for a well-rounded meal."One thing I see a lot is if you eat plain chicken for every meal, you will get bored and want something else, this is when I see people toss the diet out the window, so adding in variety is key," Beil says. <h2>7. Green Tea</h2><div type="image" title="green tea benefits" height="974" width="1949" msid="82448683" hostid="261"></div>In terms of weight loss, green tea contains <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649093/" target="_blank" rel="noopener">epigallocatechin gallate (EGCG)</a>, an antioxidant that may activate your metabolism and enhance fat burning, Nambudripad says. However, the research around green tea and weight loss is limited and more studies are needed Beil says.A small 2008 <a href="https://academic.oup.com/ajcn/article/87/3/778/4633440" target="_blank" rel="noopener">study</a> found participants who took green tea extract experienced 17% more fat burning while bicycling than those who took a placebo. How to drink it: How much green tea you should drink a day to potentially help with weight loss has not yet been determined, Novotny says, but research has shown two to three cups a day <a href="https://www.hsph.harvard.edu/nutritionsource/food-features/tea/" target="_blank" rel="noopener">may offer health benefits</a> like a reduced risk of heart disease and type 2 diabetes. <h2>Insider's takeaway </h2>Some foods, like lean chicken, salmon, and cruciferous vegetables may help promote weight loss due to their thermic effect and high protein and fiber content, which can help you feel fuller longer and consume fewer calories. Weight loss is complex and factors like age, genetics, sleep, stress, and medications can influence how easy or difficult it is for an individual to lose weight. While these foods can help, consuming a balanced diet rich in whole grains, lean proteins, and vegetables while increasing physical activity is more likely to help you lose weight than restricting yourself to only a certain list of foods, Novotny says. <a data-type="5ec153003ad8611c4777f405">How to lose weight and keep it off with the right diet and mindset</a><a data-type="609417b16381684e9d264871">How to get abs fast: The 3-step guide to building a six pack, according to personal trainers</a><a data-type="5ff490fe40af4d4f857af182">6 easy ways to start eating healthy, according to dietitians</a><a data-type="601323b95258d102ca165808">Yes, eggs can help you lose weight - here's how to eat them as part of a healthy diet</a>

7 foods that help you burn fat and lose weight, according to dietitians

<ul class="summary-list"><li>I had my second dose of Moderna's <keyword id="8763838" type="UNKNOWN" weightage="60" keywordseo="covid-19">COVID-19</keyword> <keyword id="24209" type="PERSON" weightage="60" keywordseo="vaccine">vaccine</keyword>, and I had a <keyword id="6387615" type="UNKNOWN" weightage="60" keywordseo="fever">fever</keyword> and chills for 36 hours after.</li><li>My <keyword id="29504" type="ENTERTAINMENT" weightage="60" keywordseo="Side-effects">side effects</keyword> were common, and a sign that the immune system is learning from the vaccine.</li><li>I prepared meals in case I got sick. Two nutritionists analyzed my meal plans, and said what they would change.</li></ul>I got my second Moderna shot last week, and, yes, it took me out for about 36 hours.I <a href="https://www.businessinsider.com/covid-19-side-effects-based-on-age-sex-health-status-2021-4">knew this might happen</a> - I've heard from plenty of people who had fever, chills, and muscle aches for a couple of days after the second dose.As experts have thoroughly explained, side effects like mine represent a natural immune response. An mRNA vaccine like <a href="https://www.businessinsider.com/moderna-designed-coronavirus-vaccine-in-2-days-2020-11">Moderna's</a> sends messenger RNA into your body, <a href="https://www.businessinsider.com/cdc-pfizer-and-moderna-vaccines-effective-in-the-real-world-2021-3">teaching your immune system</a> to practice attacking the coronavirus. With the second dose, your body is prompted to remember its first lesson, and puts up a fight.Living alone and nowhere near family, I was not looking forward to a couple of days of sickness on my own. (Talking to people on the phone when you're feeling low isn't quite the same kind of comfort.)So I decided to set everything up ahead of time - I did my laundry, tidied up, and, most importantly, I meal-prepped. It worked so well for me that I've been recommending it to everyone.<blockquote class="twitter-tweet blockquote" data-lang="en" data-cards="" data-conversation="">-Mia de Graaf (@miadegraaf) <a href="https://twitter.com/mims/statuses/1388478873181040644?ref_src=twsrc%5Etfw">May 1, 2021</a></blockquote>To make sure my advice is sage, I asked two dietitians, <a href="https://www.instagram.com/vanessarissettord/?hl=en">Vanessa Rissetto</a>, RD, CDN, and <a href="https://www.instagram.com/bonnietaubdix/?hl=en">Bonnie Taub-Dix</a>, RDN, to review the meals I stocked up on, bracing for a two-day <a href="https://www.insider.com/how-to-break-a-fever">fever</a>.They told me what really works for fever, chills, and nausea, what I could have skipped, and what they would add to the mix. <h2>My side effects</h2>Around five hours after my shot, I started to feel fatigued. Then I had light fever and chills throughout the night - not wildly uncomfortable, I was just drifting in and out of sleep feeling waves of hot and waves of cold. The next day (around 15 hours after my shot), <a href="https://www.businessinsider.com/most-common-side-effects-of-coronavirus-vaccines-2021-4">a more intense fever, chills, and muscle aches</a> really kicked in. Throughout the day I generally felt weak and shivery, with a few bursts of feeling absolutely fine and a couple of dips where I felt really shivery and sick. I felt feverish and weak the rest of the night, and I woke up with chills at 6 AM the next morning, but they subsided by around 8 AM (40 hours after my shot).<h2>What I meal-prepped</h2><div type="image" title="chicken noodle soup" height="1253" width="1671" msid="82379346" hostid="261"></div>As a dietitian, Taub-Dix is always pro meal-prep. But she was particularly adamant that even the most devout takeout-orderers should stock up ahead of their second COVID-19 shot. She and her husband had barely any side effects to their second shots of the COVID-19 vaccine. Their kids, however, had the same reaction as me. (Thankfully for the kids, their dietitian mom was armed with vegetable-filled broth.)"It's a good idea to have food in for your second vaccine, because you just don't know" how the side effects will hit you, Taub-Dix, creator of <a href="http://betterthandieting.com/" target="_blank" rel="noopener">BetterThanDieting.com</a>, author of "Read It Before You Eat It," said. Here's what I made - it took me about an hour total on the day of my shot, but you could do it the evening before:<ul><li>Breakfast: I made three jars of overnight <a href="https://www.insider.com/baked-oats-recipes-high-protein-breakfast-ideas-2021-3">oats</a>, with oats, oat milk, banana, sliced up apple, and some walnuts</li><li>Lunch and dinner options: A big batch of chicken and rice <a href="https://www.insider.com/best-chicken-noodle-soup-recipes-famous-chefs-2021-2">soup</a> (enough for two to three portions), plus a big salad with carrots, cucumber, peppers, avocado, and quinoa</li><li>Snacks: Chopped up carrots to nibble on, apples, and bananas</li><li>Drinks: Orange juice and plenty of water (I skipped coffee and alcohol in the two days after my vaccine)</li><li>Extra: A bottle of acetaminophen/Tylenol</li></ul><h2>What worked well</h2><div type="image" title="Overnight oats" height="2268" width="3023" msid="82379347" hostid="261"></div>The oats: My favorite thing about the overnight <a href="https://www.insider.com/oatmeal-benefits">oats</a> was that I didn't have to make anything. When I peeled myself out of bed, feeling relatively frail, I had a nice breakfast already made that I could eat then roll back into bed.Convenience aside, Rissetto, acting director of Dietetic Internship at New York University, endorsed eating oatmeal during a post-vaccine fever since oats are "helpful for immunity and also calming."Taub-Dix also loves oatmeal, as a comforting, nutritious meal that's easy to digest. "It doesn't take work to break down, it's soothing, and it makes you feel good."Lots of water, and no coffee or alcohol: On the recommendation of the nurse who administered my vaccine, I was drinking a lot of water. I also <a href="https://www.insider.com/what-to-know-about-drinking-alcohol-and-covid-19-vaccine-2021-1">skipped coffee and alcohol</a> from the moment I had my vaccine until I was clear of side effects.Hydration is supremely important to hurry along your recovery if you, like the many other vaccine recipients, get a fever. Your increased body temperature dehydrates your body, and your body will be running on empty if you don't replace those fluids.The soup: Hydration brings me onto soup. If I could recommend one thing above anything else it would be the soup. Both times during my fever when I felt really awful and shivery, I had a bowl of soup and felt better pretty much instantly. It's hardly a novel idea, but there is <a href="https://www.scientificamerican.com/article/fact-or-fiction-feed-a-cold/">plenty of research showing</a> that the calories, nutrients, and, crucially, fluids packed into chicken soup are ideal for someone with a fever. "It has good-for-you properties, and it does have protein, but it's shredded so it doesn't feel like a lot of work for your body to eat it," Taub-Dix said.The carrot drumsticks: Then, there was the surprising benefit of my chopped-up carrots. There were a couple of points when I felt a little nauseous and shivery, and didn't have energy to brew a cup of tea, so I nibbled some carrots. To my surprise, it did the trick - I soon felt better.Taub-Dix said there's merit to that: When you're nauseous, your body doesn't want liquids as it's trying to stabilize itself. However, it does need nutrients, and chewing can be grounding. So, small bites of veggies can help, giving your body an extra boost of vitamins and energy.<h2>What I could have skipped</h2>The salad: When it came to it, I did not need (or want) the salad when I was feeling rough. It felt too cold, crunchy, and fresh, when I had plenty of comforting oatmeal and soup to get through.Taub-Dix was not surprised. "A lot of people don't realize that when you don't feel well, your body actually tells you what you need more or less of," she said. "When you're sick your body is telling you that it doesn't want to work very hard. It doesn't want foods that take a long time to break down, like salads, even though they're good for you."What the body wants is carbs - toast, pasta, rice, potatoes - or bite-size morsels of vegetables.The orange juice: I found the orange juice to be a nice comfort and sugar boost, and Rissetto agreed, saying it's a good source of vitamin C when you're feeling low. I asked Rissetto if it would have been better to swap out the OJ, which is filled with sucrose. Instead, I thought, I could have gone for a hydrating electrolyte-rich drink, such as Gatorade. Rissetto disagreed."They both have a fair amount of sugar so they're the same," she said of orange juice and Gatorade. However, "if you have gastrointestinal disturbances you could cut the Gatorade or orange juice with water."Another option, Taub-Dix said, is strawberries: you only need eight strawberries to get your daily fill of vitamin C, and they're in season. "Stock up on strawberries ahead of your vaccine, and you can even put them in your freezer, to later use in a smoothie or oatmeal."

I meal-prepped ahead of my COVID-19 vaccine and the 2-day fever that followed. Here's what worked - and what I would do differently.

With the United Nations designating 2023 as the International Year of Millets at India's request, the superfood - millets - is going to be the talk of the world soon. And proactive star hotels and food companies in India have chalked out their plans to whip up new millet-based dishes for their customers. The industry officials are expecting sustained deliberations about the goodness of millets to start soon and extend throughout 2023. This will certainly have a positive rub-off effect on the demand for millet-based dishes, hotel and food company officials told IANS. "Now nobody can ignore millets. The focus for food product companies will be on how to milletise their products," S. Murugan Narayanaswamy, CEO, of Southern Health Foods P Ltd makes Manna brand food items. The Manna brand which gained prominence with cricketer Ashwin Ravichandran as brand ambassador has millet-based idli/dosa/upma/poha/kichadi/Pongal and rava dosa mixes. Generally, millets are small-grained, annual, warm-weather cereals belonging to the grass family. They are highly tolerant of drought and other extreme weather conditions and have a similar nutrient content to other major cereals. Mayank Kulshreshtha, Area Executive Chef of Southern Region, ITC Hotels &amp; Executive Chef of ITC Grand Chola told IANS. The millets commonly grown in India include Jowar (sorghum), Bajra (<keyword id="2136819" type="General" weightage="50" keywordseo="pearl-millet" source="Orion">pearl millet</keyword>), ragi (finger <keyword id="9463" type="General" weightage="100" keywordseo="millet" source="Orion">millet</keyword>), Jhangora (barnyard millet), Barri (Proso or common millet), Kangni (foxtail/ Italian millet), Kodra (Kodo millet) and others, he said. The year 2023 will be a turnaround year with more consumers and companies opting for millets. The Atta product categories will see new offerings like oats atta, multigrain atta, nutrition bars and ready-to-cook packs. "Sales of millet-based products are expected to go up by 2.5 times. This is due to the creation of awareness about millets by the central and state governments, food companies promoting their products and the emergence of new categories based on millets," Narayanaswamy added. According to him, millet-based health drinks, breakfast cereals and noodles will grow. The breakfast cereals will turn into multigrain products with millets. While Southern Health is mulling an entry into the millet-noodles segment, the existing player the Mumbai-based Satvika Bio-Foods Private Ltd is expecting higher sales volumes within and outside India. "We have started exporting to Australia and the US. The big food products companies can no longer avoid the millet segment. And their entry will grow the market," Vinod Kumar, Founder and CEO of Satvika Bio-Foods told IANS. Terming noodles as a pan-India food now, Kumar said the overall noodles market size is about Rs 15,000 crore. Within that, the Atta noodles segment will be about Rs 500 crore. Though the Atta noodles segment is growing fast it will take a long time to grow to the size of the maida noodles market. Given this, the millet noodles segment is small but will log accelerated growth starting in 2023, Kumar said. Like millet noodles, there is millet pasta from Wholsum Foods under the brand Slurrp Farm. On the star hotels side, the 650-room meta ITC Grand Chola and beach resort Sheraton Grand Chennai Resort and Spa seems to have the first mover advantage having readied their special millet offerings to their guests. "Next year, we will have a focussed millet programme at our restaurants. We have incorporated millets in European dishes," Kulshreshtha of ITC Hotels said. According to him, the ITC Hotels as a group has enhanced millet offerings across the country. On October 14, ITC Hotels launched its millets programme on the Pavilion buffets. Some of the indicative breakfast, lunch and dinner buffets are: Pearl millet and Brown Rice Poha, Foxtail Millet and <keyword id="15256772" type="General" weightage="50" keywordseo="multigrain-loaf" source="Orion">Multigrain Loaf</keyword>, Amaranth, Ajwain and <keyword id="13011333" type="General" weightage="50" keywordseo="rajma-tikki" source="Orion">Rajma Tikki</keyword>, Bajra Gosht Khichdi, Foxtail millet and Caponata Cannelloni with Roma Tomato Sauce, Amaranth and Jeera Poori, Pearl Millet and Wheat Sourdough, Sama and Brown Rice Kheer, Green Peas, Corn and Finger Millet Tartlet, Sama Murgh Pulao, Finger Millet Crepes with Wild Mushroom Onion and Feta, <keyword id="5951950" type="General" weightage="50" keywordseo="ragi-poori" source="Orion">Ragi Poori</keyword>, Baked Cheese Cake with Buckwheat Crumble, Finger Multi Farmer's Loaf, said Kulshreshtha. "Unlike other hotels, resorts have an advantage in making their guests try out new dishes. The guests come here for leisure with their family," R.Devakumar, Executive Chef, Sheraton Grand Chennai Resort and Spa told IANS. "At our buffet restaurants, we will encourage our guests to try out new millet-based dishes highlighting the health benefits. For example, the Kambu Koozh or Pearl Millet Porridge is good for the gut. Small portions will be served for the guests to taste," Devakumar said. As 51 per cent of the leisure guests come with their families, Devakumar said the children can also be encouraged to have millet-based food items. Devakumar said some of the millet-based items that will be offered throughout 2023 at the resort are: Ragi Paniyaram - Fermented finger Millet dumplings with organic coconut chutney; Kambu Koozh - Pearl millet porridge with probiotic buttermilk infusion and raw shallots; Bajra ke Roti - Pearl Millet soft bread served with garden greens; Foxtail Millet curd rice - mashed grain with curd and southern tempering, served with vadam, vathal and more melagai; Kezveragu &amp; Murungai Keerai Adai - Finger Millet and Drumstick leaf pancake, served with butter and jaggery. SEE ALSO: <a target="_blank" class="c-link c-message_attachment__title_link" href="https://www.businessinsider.in/business/corporates/news/gautam-adani-puts-in-place-plan-to-take-group-valuation-to-1-trillion/articleshow/94857619.cms">Gautam Adani puts in place plan to take Group valuation to $1 trillion</a> <a target="_blank" class="c-link c-message_attachment__title_link" href="https://www.businessinsider.in/finance/news/wpi-inflation-eases-to-10-7-pc-in-sep/articleshow/94858376.cms">WPI inflation eases to 10.7 pc in Sep</a>

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