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10 amazing health benefits of eating roasted chana

<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

<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

<keyword id="20541195" type="General" weightage="100" keywordseo="besan" source="keywords">Besan</keyword>, also known as <keyword id="20541196" type="General" weightage="20" keywordseo="gram-flour" source="keywords">gram flour</keyword> or chickpea flour, is a versatile ingredient with a rich culinary heritage. Originating from the Indian subcontinent, Besan has become a beloved pantry staple worldwide for its nutritional value and culinary versatility. In this article, we delve into everything you need to know about Besan, from its nutritional profile and health benefits to its diverse culinary applications and potential precautions. <cmsannotation type="cmsannotation" annotationid="What is Besan (Gram Flour)?" comment="subhead" text="What is Besan (Gram Flour)?">What is Besan (Gram Flour)?</cmsannotation> Besan is a flour made from ground chickpeas, specifically from Bengal gram or Chana dal. It has a pale yellow color and a slightly nutty flavor, making it a popular choice in various cuisines, especially in South Asian and Middle Eastern cooking. <cmsannotation type="cmsannotation" annotationid="Nutritional Value:" comment="subhead" text="Nutritional Value:">Nutritional Value:</cmsannotation> Besan is a powerhouse of nutrients, boasting high levels of protein, fiber, and complex carbohydrates. It is also rich in essential minerals such as iron, magnesium, phosphorus, and zinc, as well as B vitamins including folate, thiamine, and riboflavin. This nutritional profile makes Besan a valuable addition to a balanced diet. <cmsannotation type="cmsannotation" annotationid="Health Benefits:" comment="subhead" text="Health Benefits:">Health Benefits:</cmsannotation> Besan offers numerous health benefits, primarily due to its nutrient-rich composition. It provides sustained energy, supports digestive health, and helps regulate blood sugar levels. Additionally, Besan is gluten-free, making it suitable for individuals with gluten intolerance or celiac disease. <cmsannotation type="cmsannotation" annotationid="Culinary Uses:" comment="subhead" text="Culinary Uses:">Culinary Uses:</cmsannotation> Besan is incredibly versatile in the kitchen and is used in a myriad of dishes across various cuisines. It serves as a key ingredient in traditional Indian dishes such as pakoras, <a href="https://www.businessinsider.in/science/health/food/article/exploring-10-types-of-chillas-a-nutritious-breakfast-belight/articleshow/106487058.cms" data-type="tilCustomLink" target="_blank">chilla</a> (gram flour pancakes), dhokla (steamed savory cakes), and besan ladoo (sweet treats). Besan can also be used as a thickening agent in gravies, soups, and sauces, or as a coating for fried foods to achieve a crispy texture. <cmsannotation type="cmsannotation" annotationid="Types of Besan:" comment="subhead" text="Types of Besan:">Types of Besan:</cmsannotation> Besan is available in different varieties, including fine and coarse textures. Fine Besan is commonly used in batters and doughs for smoother consistency, while coarse Besan adds texture to dishes like pakoras and kadhi (gram flour curry). <cmsannotation type="cmsannotation" annotationid="How to Buy and Store Besan:" comment="subhead" text="How to Buy and Store Besan:">How to Buy and Store Besan:</cmsannotation> When purchasing Besan, opt for fresh, high-quality flour from reputable brands or trusted suppliers. Store Besan in an airtight container in a cool, dry place to maintain its freshness and prevent moisture absorption. Proper storage ensures that Besan remains flavorful and retains its nutritional value over time. <cmsannotation type="cmsannotation" annotationid="Precautions and Potential Side Effects:" comment="subhead" text="Precautions and Potential Side Effects:">Precautions and Potential Side Effects:</cmsannotation> While Besan is generally safe for consumption, some individuals may experience digestive discomfort or allergic reactions, particularly if they have chickpea allergies. It's essential to practice moderation and monitor your body's response when incorporating Besan into your diet, especially if you have existing health conditions or allergies. <cmsannotation type="cmsannotation" annotationid="Frequently Asked Questions:" comment="subhead" text="Frequently Asked Questions:">Frequently Asked Questions:</cmsannotation> 1. Is Besan suitable for individuals with gluten intolerance? Yes, Besan is naturally gluten-free, making it an excellent alternative for individuals with gluten intolerance or celiac disease. 2. Can Besan be used as a replacement for wheat flour in baking? Yes, Besan can be substituted for wheat flour in certain baking recipes, although adjustments may be needed due to differences in texture and flavor. 3. What are some savory dishes that feature Besan as the main ingredient? Besan is commonly used in savory dishes such as pakoras, chilla, dhokla, and kadhi, adding depth of flavor and texture to these dishes. 4. Are there any traditional remedies or skincare uses for Besan? Besan is often used in homemade face masks and scrubs for its exfoliating and oil-absorbing properties. It is believed to help cleanse and brighten the skin when used in skincare routines. 5. How can I enhance the flavor of dishes made with Besan? You can enhance the flavor of Besan-based dishes by incorporating aromatic spices, fresh herbs, and tangy ingredients such as lemon juice or yogurt. Besan (Gram Flour) is a culinary gem that offers both nutritional benefits and culinary versatility. From savory snacks to hearty mains and indulgent sweets, Besan shines in a multitude of dishes, adding richness and depth of flavor. Whether you're exploring traditional recipes or experimenting with new culinary creations, Besan is sure to elevate your cooking experience. Remember to enjoy Besan in moderation, savoring its delicious offerings while reaping its nourishing rewards. Embrace the culinary magic of Besan and let its versatility inspire your culinary adventures. 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/article/benefits-of-consuming-ragi-in-winter/articleshow/105756089.cms" data-type="tilCustomLink" target="_blank">Embrace winter wellness with Ragi: A nutrient-packed grain</a>

Besan (Gram Flour): A nutritious staple for culinary excellence

<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

<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>

Kickstart your week with this healthy vegan meal plan recommended by a registered dietician

<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

<ul class="summary-list"><li>Senior living facilities are using social media to document their hilarious and honest residents</li><li>Participating in social media trends might be good for seniors' mental health, experts suggest.</li></ul>The antidote to <a href="https://www.insider.com/guides/health/sex-relationships/how-social-media-affects-relationships">doom-scrolling yourself into oblivion</a>?Senior living TikTok.Senior living accounts on TikTok allow people who live in assisted living facilities to share their knowledge, experience, and humor with the world. While it's unclear just how many of these accounts exist, the hashtag #seniorliving has been used 103.6 million times, and the hashtag #seniorlivingcommunity has been used 8.9 million times.One popular senior living account is <a href="https://www.tiktok.com/@allegriaseniorliving">Allegria Senior Living</a>, which is run by Chana Lachman, Allegria's regional director of public relations and branding.Lachman works out of Allegria Senior Living's residence in Ocean Grove, New Jersey, and collaborates with residents to produce and post daily short skits and clips. She attributes the overwhelmingly positive feedback on their account to the residents being their unapologetic and authentic selves."They talk uncensored and from their hearts. Everyone [on TikTok] likes that realness. They're not putting it on for the camera. It's very pure," she told Insider. Lachman said Allegria's residents were initially confused by the idea of posting to TikTok, but eager and excited to learn. Now, after running the account for the past two years, she knows who her superstars are, and they approach her about strategy for filming the next video. (<a href="https://www.tiktok.com/@allegriaseniorliving/video/6992235822305135877?_r=1&amp;_t=8VJuZvlFOe6&amp;is_from_webapp=v1&amp;item_id=6992235822305135877">One video</a> featuring willing residents raked in close to 2 million views.) Lachman believes that it builds their self-esteem and helps them feel connected to each other and the outside world."They love to read the comments on the viral videos," she said. A quick look at the overwhelmingly positive comments shows that these accounts may buck the research that says <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7364393/">social media can be aggravating to mental health</a>. Many viewers cheer residents on and laugh with them at their take on trends. Staff members are also featured, and Lachman says the account has even helped with employee morale.Lachman says she believes the account is helping to bridge a gap between the residents and younger generations, whether it be strangers or family members. "I believe it's fighting ageism," she said. <h2>Having hobbies helps older adults, but privacy and consent are still key</h2>"There is good research to suggest that social activities, such as a hobby or engaging in new pursuits, does seem to be really beneficial to older adults," said Brenna Renn, Ph.D., an assistant professor of psychology at the University of Nevada Las Vegas who specializes in behavioral interventions for older adults. Renn told Insider developing hobbies — be it puzzles, pottery, or posting to TikTok — "can <a href="https://n.neurology.org/content/neurology/early/2022/08/10/WNL.0000000000200929.full.pdf%20">reduce the risk for dementia</a>, the risk for depression, and preserve cognitive health." She added that staying physically, socially, and mentally active as you age may protect against or forestall decline — and that staying active on social media could potentially help.However, Renn said that privacy can be a concern when talking about older people posting to social platforms — and consent is crucial."You need residents to really understand how their likeness may be used and distributed on the internet," she said. Renn added that there hasn't been enough scientific research yet to prove that social media positively effects older adults. "We don't really know from a research perspective whether social media has beneficial effects on older adults or if it's detrimental," she said. She stressed that research is needed to understand the potential consequences, and if the perceived benefits hold for all older adult groups.But Lachman only sees the positives. "We're on the happy side of TikTok," she said. 'We get to spread love."

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