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Medical Updates

5 healthy, quick and nutritious breakfast recipes for women with Polycystic Ovary Syndrome

5 healthy, quick and nutritious breakfast recipes for women with Polycystic Ovary Syndrome

Polycystic Ovary Syndrome or PCOS affects numerous women globally and India is no exception where this condition is characterised by hormonal imbalances and can significantly impact women’s health, including metabolism and weight. Among various lifestyle adjustments, dietary changes are pivotal in effectively managing PCOS and breakfast, as the cornerstone meal of the day, plays a crucial role in setting the tone for energy levels and metabolism, particularly significant for Indian women coping with PCOS.

5 healthy, quick and nutritious breakfast recipes for women with Polycystic Ovary Syndrome

In an interview with HT Lifestyle, Dr Ritika Sammadar, Regional Head Dietetics at Max Healthcare, shared quick and healthy breakfast ideas tailored to be PCOS-friendly and is perfect for busy mornings. She insisted that adopting a regimen that harmonises nutrition and taste is essential and ingredients such as whole grains, leafy greens and nuts like almonds can aid in hormone balance, weight management and overall well-being.

She recommended the following recipes which are healthy, quick and well suited for women with PCOS and can also be customised as per one’s taste and preferences –

  1. Oats and Almond Milk Smoothie: Oat and Almonds together offers a balanced blend of essential nutrients, carbohydrates, protein, healthy fats, vitamins and minerals, coupled with a tablespoon of mixed seeds makes it an excellent choice for women with PCOS. Maintaining steady blood sugar levels and ensuring sustained morning energy are facilitated by this nutritional profile is an important factor to keep in mind. Adding almond milk instead of regular milk ,aids in weight management and insulin regulation.
  2. Quinoa Upma: Quinoa upma offers a nutritious and is a suitable breakfast choice with its low glycemic index, which helps regulate blood sugar levels. Packed with proteins and fiber, quinoa promotes satiety and assists in weight management, crucial for PCOS management. Once can add choice of vegetables like carrots, peas, and beans to enhance the dish. Topping the dish with chopped and toasted almonds on top not only adds texture but also increases its nutrient density, providing a blend of healthy fats, protein, and essential nutrients.
  3. Almond Flour Pancakes: Delicious, fluffy almond flour pancakes offer a balanced macronutrient profile and lower carbohydrate content compared to traditional pancakes, assisting in blood sugar regulation. Being naturally gluten-free, almond flour caters to individuals with gluten sensitivities or those opting for a gluten-free diet, a consideration for some with PCOS who may have gluten sensitivities.
  4. Moong Dal Chilla: Moong dal chilla is another excellent healthy breakfast choice due to its nutrient density and low glycemic index. Adding nutrient-rich vegetables such as spinach, grated carrots, or bell peppers, the overall nutritional value of the dish is elevated, providing a spectrum of vitamins, minerals, and antioxidants crucial for health and PCOS management. The chilla can be paired with almond yogurt instead of the traditional mint chutney will provide an extra dose of almond goodness.
  5. Whole wheat Toast with Toppings: Whole wheat toast with healthy toppings like almond butter, helps in managing insulin levels and blood sugar, making it ideal for PCOS. Ingredients such as whole grain bread, almond butter, almonds, berries, seeds, and cinnamon possess a low glycemic index, beneficial for PCOS. High fiber content slows sugar absorption, while almond butter offers healthy fats, promoting satiety and enhancing insulin sensitivity. Berries and seeds are nutrient-rich, supporting health and alleviating PCOS symptoms. A dash of honey or maple syrup can give added sweetness without causing significant blood sugar spikes.
  6. These breakfast options are quick to prepare, addresses the distinct dietary requirements while providing a balance of nutrition and flavours.

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8 healthy sehri options for hypertension and heart disease patients fasting this Ramzan

8 healthy sehri options for hypertension and heart disease patients fasting this Ramzan

Ramadan is a sacred month for Muslims worldwide, marked by fasting from dawn till dusk and sehri, the pre-dawn meal, plays a crucial role in providing sustenance and energy for the day ahead however, for individuals with hypertension or heart disease, choosing the right foods for sehri is vital to maintain health and well-being during the fasting period. In India, where culinary traditions are rich and diverse, it is essential to find alternatives to traditional Sehri foods that are high in saturated fats, sodium and refined sugars.

8 healthy sehri options for hypertension and heart disease patients fasting this Ramzan

In an interview with HT Lifestyle, Dr Rajeshwari Panda, HOD, Nutrition and Dietetics Department at Medicover Hospitals in Navi Mumbai, suggested some healthier sehri options and recipes tailored for those with hypertension or heart disease –

  1. Whole Grain Porridge:

Starting the day with a bowl of whole grain porridge sets a nutritious foundation for Sehri. Prepare it using oats, barley, or quinoa cooked with low-fat milk or water. Sweeten it naturally with mashed bananas or a drizzle of honey for added flavor.

2. Egg White Omelette:

Eggs are a good source of protein, but the yolks are high in cholesterol. For a heart-healthy option, make an omelette using egg whites or a combination of egg whites and one whole egg. Add colorful vegetables like spinach, tomatoes, and bell peppers for extra nutrients

3. Low-Fat Yogurt with Berries:

Greek yogurt is an excellent source of protein and probiotics, beneficial for heart health. Pair it with fresh berries like strawberries, blueberries or raspberries for added antioxidants and fiber. Sprinkle with a few nuts or seeds for a satisfying crunch.

4. Whole Wheat Chapati with Lentil Soup:

A staple in Indian households, chapati made from whole wheat flour is a healthier alternative to refined flour. Pair it with a bowl of lentil soup (dal) cooked with minimal salt and spices. Lentils are rich in protein and fiber, aiding in blood pressure management.

6. Avocado Toast with Whole Grain Bread:

Avocado toast is not only trendy but also a nutritious Sehri option. Spread mashed avocado on whole grain bread and top it with sliced tomatoes. Season with black pepper and lemon juice for a burst of flavour. Avocado provides heart-healthy fats and fiber.

7. Mixed Vegetable Upma:

Upma, a South Indian dish made from semolina (sooji), can be prepared with an array of colorful vegetables like carrots, peas and bell peppers. Use minimal oil and salt to keep it heart-friendly. Upma is filling and rich in fiber, ideal for Sehri.

8. Smoothie with Leafy Greens:

Blend leafy greens like spinach or kale with fruits such as bananas, mangoes, and oranges to create a nutrient-packed smoothie. Add protein powder or nuts for extra protein and healthy fats. Green smoothies are hydrating and can help regulate blood pressure.

Dr Rajeshwari Panda advised, “By opting for these healthier Sehri options, individuals with hypertension or heart disease can observe Ramadan while prioritising their health. It’s crucial to maintain portion control, stay hydrated throughout the day, and consult with a healthcare professional or dietitian for personalized dietary recommendations. During Ramadan, let’s cherish the spirit of community and compassion while making mindful choices to nurture our bodies and souls. Ramadan Mubarak!”

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Holi 2024: Harmful effects of chemical Holi colours on your health

Holi 2024: Harmful effects of chemical Holi colours on your health

The festival of colours is almost here and people who love to celebrate it cannot wait to soak themselves in the vibrant hues of Holi. Children especially are quite fond of Holi and for many of them the festival begins at least a week before the main festivities. While the blast of colours is a visual treat and getting drenched in the coloured water is a joy, the excitement of the festival can be marred by chemical-based colours that can play spoilsport, and lead to many harmful effects on health from skin issues, eye problems to respiratory troubles.

Unlike earlier times when there was absolutely no health hazard in playing Holi with colours made of flowers, in modern times colours are created artificially with industrial dyes or oxidized metals mixed with oil. Harmful chemicals like lead oxide, chromium iodide, copper sulphate, mercury sulphite and aluminium bromide are widely used in Holi colours.

Holi 2024: Harmful effects of chemical Holi colours on your health

Hazardous chemicals such as endotoxins and heavy metals, like lead, can cause moderate to severe health problem in people. No wonder post Holi celebrations, many people make rounds to doctor’s clinics and hospitals complaining of skin issues, respiratory tract infection, conjunctivitis, corneal aberration and ocular damage.

Holi is a vibrant festival of colours, but the chemical-laden colours used can pose a threat to your health. They often contain harmful chemicals such as lead, mercury, chromium, cadmium, and asbestos.

HARMFUL EFFECTS OF HOLI COLOURS

Dr Tushar Tayal, Consultant-Internal Medicine, CK Birla Hospital, Gurugram explains the harmful effects of Holi colours:

• Skin irritation and allergies: Chemical colours can cause skin irritation, redness, itching, and burning sensation. People with sensitive skin are more prone to these problems.

• Eye problems: Chemical colours can cause eye irritation, redness, watering, and even temporary blindness if they get into the eyes.

• Cancer: Some of the chemicals used in Holi colours, such as lead and chromium, are carcinogenic and can increase the risk of cancer with prolonged exposure.

Dr Deepa Dewan, Senior Director- Department of Obstetrics and Gynecology Cloudnine Group of Hospitals, Gurgaon, Golf Course Road says Holi colours can cause toxicity and pose serious health risks to pregnant women and lead to respiratory issues.

Eye irritation: Direct contact with chemical colours can cause irritation, redness, and even temporary blindness if the colour enters the eyes. Pregnant women are particularly vulnerable to eye irritation due to hormonal changes that can make their eyes more sensitive.

Respiratory problems: The fine particles of chemical colours can become airborne during Holi celebrations, leading to respiratory problems such as coughing, sneezing, difficulty breathing, and exacerbation of conditions like asthma. Pregnant women may experience heightened respiratory sensitivity during pregnancy.

Toxicity: Many chemical-based colours contain toxic substances such as lead, mercury, chromium, and ammonia, which can be absorbed through the skin and may pose serious health risks, especially for pregnant women and their developing foetuses. Exposure to these toxins can lead to developmental abnormalities and other complications during pregnancy.

Environmental pollution: Chemical colours not only harm human health but also have adverse effects on the environment. They can contaminate water bodies, soil, and vegetation, leading to ecological damage and posing long-term risks to biodiversity.

“To mitigate these risks, it is advisable to use natural and eco-friendly colours made from plant-based sources such as turmeric, beetroot, spinach, and flowers. Pregnant women should avoid direct contact with chemical-based colours, which can contain harmful substances like heavy metals and synthetic dyes. Opt for natural and eco-friendly colours made from plant-based sources to minimise exposure to toxins. Consider wearing gloves, sunglasses, and a cap or scarf to protect your hands, eyes, and hair from colours splashes. This can help reduce the risk of skin and eye irritation,” says Dr Dewan.

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5 Ayurvedic Remedies That Can Aid In Improving Eyesight

5 Ayurvedic Remedies That Can Aid In Improving Eyesight

Our eyes serve as windows to the rest of the world. If our vision fails, the world will appear black. They are also the most delicate sense organs, necessitating special caution and care. Screens have seamlessly merged into our daily routines in today’s fast-paced world, and whether we’re working on computers, scrolling through social media on smartphones, or watching our favourite shows on tablets, the amount of time we spend in front of screens has increased. However, increased screen exposure has led to a new concern: digital eye strain.

5 Ayurvedic Remedies That Can Aid In Improving Eyesight

Environmental contaminants, allergens, UV damage, diabetic retinopathy, age-related macular degeneration, and glaucoma are among the factors influencing our eye health, in addition to digital strain. To avoid early vision loss, digital strain, and conditions such as dry, red, and watery eyes, it is necessary to maintain a routine that promotes eye health.

According to Ayurveda, a poor lifestyle might cause toxic accumulation, which has an impact on our eye health. Toxins can accumulate as a result of an inactive lifestyle, bad food, and a lack of exercise, causing eye problems such as dry eyes, burning in the eye, and so on. The old medicinal profession contains numerous natural medicines and therapies that can assist enhance eyesight.

Ayurvedic medicines for enhancing vision mostly involve the use of traditional herbs and therapies like Netra kriya kalpa and Panchakarma. According to Hindustan Times, Dr Premsankar P, Research Officer and Ayurveda Physician – NETRA Ayurveda Eye Speciality Clinic, AVP Research Foundation has revealed a list of traditional herbs and methods that can improve your eye health.

1) Anjana and Nasya:
Eyes are generally more vulnerable to disease. Regular use of Anjana (collyrium) and Nasya (medicine infiltration through the nostrils) is recommended to protect the eyes and remove excess Kapha.
2) Foot massage:
To preserve vision, it is recommended to do Padabhyanga (oil massage on the feet).
3) Balanced diet:
A well-balanced diet rich in proteins and other nutrients, such as vitamins A, E, C, and B, helps to maintain healthy vision. Incorporating ghee, honey, barley, wheat, shastika shali (old rice), draksha, and green dram into our diet is crucial for maintaining good eye health.
4) Triphala: 
Triphala is a three-fruit combination that has been used as an ancient cure to improve vision. It contains antioxidants that rejuvenate ocular tissues and protect the eyes from oxidative stress. Triphala is a good treatment for a variety of eye ailments and can be taken orally or as an eye wash.
5)Trataka:
Trataka, an Ayurvedic eye practice, involves gazing at a burning ghee lamp. Take ten minutes out of your day to sit in a dark room, position the ghee lamp so that the flame is visible at a 30-degree angle, and gaze at it steadily. This will help to strengthen your vision and eye strength.
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Do you forget things often? 5 ways to reduce memory lapse

Do you forget things often? 5 ways to reduce memory lapse

​Here are 5 ways to reduce memory lapse

Ever enter a room and lose track of why you were there in the first place? Or do you find it difficult to recall where you put your phone or keys? Although forgetfulness can be annoying, there are strategies to improve cognitive function and prevent memory loss. You can significantly improve your memory by implementing specific habits into your daily routine, regardless of how frequently you experience memory lapses. These are 5 practical methods to help maintain the healthiest possible brain and improve memory.

​Stay physically active

Physical activity isn’t just beneficial for the body – it’s also great for the brain. Engaging in regular exercise increases blood flow to the brain, which can enhance cognitive function and reduce the risk of memory decline. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, jogging, swimming, or dancing can all help keep the brain sharp and the memory intact.

​Challenge your brain

Just like the muscles, our brain needs regular exercise to stay strong and healthy. Engage in activities that stimulate the mind and challenge the cognitive abilities. Puzzles, brain teasers, and games like Sudoku or crossword puzzles are excellent ways to keep your brain active and improve memory retention. Additionally, learning new skills or hobbies can provide mental stimulation and help build new neural pathways, keeping the brain agile and adaptable.

​Stay organized with to-do lists and schedules

One common cause of memory lapses is forgetfulness due to a lack of organization. By creating to-do lists and schedules, you can help keep your tasks and responsibilities organized and easily accessible. Make a habit of writing down important appointments, deadlines, and tasks, and refer to the lists regularly to stay on track. Breaking tasks into smaller, manageable steps can also make them feel less overwhelming and easier to remember.

​Address underlying causes

Sometimes, memory lapses can be attributed to underlying health issues or deficiencies. One common culprit is vitamin B12 deficiency, which can lead to cognitive decline and memory problems. If you suspect that your memory issues may be related to a nutritional deficiency, get a proper diagnosis and treatment. Adding vitamin-rich foods or supplements into the diet can help address deficiencies and improve cognitive function.

​Consider Curcumin supplements

Curcumin, a compound found in turmeric, has garnered attention for its potential cognitive benefits. Research from Cambridge University Press, suggests that curcumin may help improve cognitive function, including memory, by targeting pathways involved in Alzheimer’s disease. While more studies are needed to confirm its effectiveness, some evidence indicates that curcumin supplements may offer neuroprotective effects and support brain health

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Too much sugar is harming your kidneys. Here’s how

Too much sugar is harming your kidneys. Here's how

A diet characterised by high sugar intake is a significant factor in compromising kidney health.

The basic function of the kidneys is to filter your body of waste products from the blood and produce urine. They also help to manage blood pressure by releasing hormones and controlling the production of red blood cells.

Regular consumption of foods high in sugar levels can exert stress on the kidneys. High sugar intake increases blood pressure levels which forces the kidneys to work harder to filter and excrete excess glucose from the bloodstream.

Too much sugar is harming your kidneys. Here's how

“Over time, this increased workload can lead to kidney damage, manifesting as proteinuria, CKD (chronic kidney disease), and eventually ESRD (end-stage renal failure), if left uncontrolled. Therefore, maintaining a balanced diet low in sugar is crucial for preserving kidney health, particularly for those with diabetes or predisposed to kidney problems,” said Dr Kamlesh Parikh, Consultant Nephrologist, Kidney Transplant Physician, Bhailal Amin General Hospital, Vadodara.

Dr Soubeer Ghosh, Consultation, Nephrology, PSRI Hospital, New Delhi, added that the kidneys have a handling capacity which gets compromised with a high-sugar diet.

“When the sugar levels go above 180 mg per decilitre, this leads to spillover of sugar in the urine. If the sugar is persistently high, which happens in diabetics, then it destroys the filtration capacity of the kidney gradually,” said Dr Soubeer Ghosh.

High sugar intake can contribute to conditions like diabetes and obesity, both of which are risk factors for kidney disease. Additionally, consistently high blood sugar levels can damage the small blood vessels in the kidneys over time, leading to kidney damage or failure.

Having a diet low in sugar and high in nutritional value is crucial for preserving kidney health, particularly for those with diabetes or predisposed to kidney problems.

Dr Reetesh Sharma, Director & Head, Nephrology & Kidney Transplant Medicine, Asian Hospital, Faridabad, told IndiaToday.In people should monitor their blood pressure, which affects kidney health.

“Uncontrolled blood sugar causes kidney damage. The risk of developing diabetic kidney disease (DKD) is about 25%. The initial stages of DKD lead to an increase in loss of protein in the urine, which is called albuminuria. Over the years, this damages the kidneys,” said Dr Reetesh Sharma.

Dr Ghosh added that if the sugar is persistently high, which happens in diabetics, then it destroys the filtration capacity of the kidney gradually. This leads to kidney injury developing into sodium and water retention.

A 2023 study, published in Frontiers in Nutrition, linked a diet high in sugar and kidney stones.

In an analysis of 28,303 adults (48% of them men) over 11 years, those who consumed 25% or more of their daily calories from added sugars had an 88% higher risk of developing kidney stones compared with those who kept their added sugar intake to less than 5% of their daily calories.

Dr Kamlesh Parikh advised that people who have diabetes should monitor their blood pressure and screen for kidney disease once every six months.

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5 breathing techniques that promote calmness and peace from within

5 breathing techniques that promote calmness and peace from within

1)​Breathing techniques that will help calm down and relax

It can be difficult to find times of serenity and calm in today’s world where everything is so quick and stressful. Still, everyone should and can promote inner peace significantly by adding a few basic breathing exercises to their daily routine. Here are 5 powerful breathing exercises that can promote inner peace.

2)​4-2-8-2 breathing technique

The 4-2-8-2 breathing technique offers a structured approach to building inner calmness. By inhaling deeply for 4 counts, holding the breath for 2 counts, exhaling slowly for 8 counts, and pausing again for 2 counts, this rhythmic pattern regulates the breath and soothes the nervous system. To practice, find a comfortable position, close your eyes, and focus on the rhythm of your breath. Through regular practice, the 4-2-8-2 breathing technique can become a powerful tool for reducing stress, enhancing focus, and promoting overall well-being.

5 breathing techniques that promote calmness and peace from within

​3)Box breathing

Box breathing, also known as square breathing, is a simple yet powerful technique used to calm the mind and reduce stress. To practice box breathing, begin by inhaling deeply through your nose for a count of 4. Hold your breath for a count of 4, then exhale slowly for a count of 4. After exhaling completely, pause for another count of 4 before starting the cycle again. Visualise tracing the shape of a square with each breath, inhaling for one side, holding for another, exhaling for the third, and pausing for the fourth.

​4)Anulom Vilom

Anulom Vilom, also known as alternate nostril breathing, is a traditional yogic technique that helps balance the body’s energy and calm the mind. To practice Anulom Vilom, sit comfortably with your spine straight. Close your right nostril with your right thumb and inhale deeply through your left nostril. Then, close your left nostril with your ring finger and exhale slowly through your right nostril. Inhale through the right nostril, then switch and exhale through the left nostril. Continue alternating nostrils for several rounds, focusing on the flow of breath and maintaining a steady rhythm.

​5)Resonant breathing

Resonant breathing, also known as coherent breathing, involves breathing at a specific rate to synchronise your breath with your heart rate variability. This technique helps induce a state of calmness and relaxation by harmonising the body’s natural rhythms. To practice resonant breathing, breathe in and out slowly and deeply through your nose, aiming for a rate of 5 to 6 breaths per minute. Focus on making each inhale and exhale smooth and even, allowing your breath to become a natural, effortless rhythm.

6)​4-7-8 breathing

The 4-7-8 breathing technique, popularised by Dr Andrew Weil, is a simple but effective method for promoting relaxation and reducing anxiety. To practice 4-7-8 breathing, sit or lie down in a comfortable position and place the tip of your tongue against the roof of your mouth, just behind your front teeth. Inhale quietly through your nose for a count of 4, hold your breath for a count of 7, then exhale forcefully through your mouth, making a whooshing sound, for a count of 8. Repeat this cycle several times, allowing yourself to fully relax with each exhalation.

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Karnataka has banned pink food colouring agent used in cotton candy

Why Karnataka has banned pink food colouring agent used in cotton candy

Karnataka has banned the use of artificial colouring agents including Rhodamine-B, in cotton candy and ‘gobi manchurian.’

Health minister Dinesh Gundu Rao said that strict action will be taken if sellers are found using Rhodamine-B chemicals in their restaurants. Violation of this ban could result in imprisonment for up to 7 years and a fine of up to Rs 10 lakh.

“Consumption of snacks containing these artificial colours may pose long-term health risks, including cancer. Therefore, the health department has taken this necessary action. I urge the public to prioritise health and hygiene above all else,”

What is Rhodamine-B?

Rhodamine-B (RhB) is a bright pink colouring agent. It is hazardous and negatively impacts not just the human body but plant and animal life as well. It is a textile dye used for colouring silk, jute, leather, cotton, and wool. It is also used in the cosmetic industry. Since it is low in cost, it is a popular choice for food colouring.

Although in the powdered form Rhodamine-B appears green in colour, when it is mixed with water it turns pink.

Why is Rhodamine-B banned?

Rhodamine-B is considered toxic to the body. When it enters the body it causes oxidative stress on the cells and the tissues. Oxidative stress causes damage and death of specialised cells in the cerebellum and brainstem tissue (the part that connects the brain to the spinal cord).

According to the US National Library of Medicine, the use of Rhodamine-B in food for a long time leads to liver dysfunction or cancer, and when exposed to large amounts over a short period, it results in acute poisoning.

Dr Muralidhar S. Kathalagiri, Consultant Laparoscopic, Bariatric and Gastrointestinal Surgeon, SPARSH Hospital, Bangalore, told IndiaToday.In although food colouring agents add vibrancy to our plates, we need to be aware of the hidden dangers, particularly of those that aren’t approved by the government.

“These synthetic additives, often lurking in our favourite snacks and meals, can disrupt the harmony within our bodies. A food colouring agent like Rhodamine B is often used in the food which is harmful. Research suggests that these additives can trigger allergic reactions, hyperactivity in children, and even may contribute to long-term health issues like cancer and organ damage,” said Dr Kathalagiri.

Rhodamine-B is not just found in cotton candy or ‘gobi manchurian’ it is found in other food items like chilli oil, red chilli powder, pink coloured sweets, curry powder, sauces and many more.

According to the Food Safety and Standards Authority of India (FSSAI), no colouring matter should be added to food unless permitted in the Food Safety and Standards (Food Products Standards and Food Additives) Regulation, 2011.

The permitted artificial colouring agents are:

Red – Ponceau 4R, Carmoisine, Erythrosine
Yellow – Tartrazine, Sunset Yellow FCF
Blue – Indigo Carmine, Brilliant Blue FCF
Green – Fast Green FCF

Last month, Tamil Nadu and Puducherry banned the sale and production of cotton candy due to the presence of the “cancer-causing chemical” Rhodamine-B.

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No Smoking Day 2024: All you need to know about best ways to quit smoking

No Smoking Day 2024: All you need to know about best ways to quit smoking
Attempting to stop smoking is one of the most rewarding ventures you could at any point embrace for changing your wellbeing and mental prosperity. On a regular basis, hour and minute that you are not breathing in poisonous synthetics and cancer-causing agents, it also helps fix your cells and converse numerous potential medical issues.
Smoking kills millions worldwide and according to WHO, India itself is home to 12 percent of the world’s smokers. Great nutrition and a balanced diet can play a major part in supporting your tobacco-free routine by feeding your body and curbing addiction. From fruits to vegetables and seeds, here’s a list of food sources that can assist you with stopping smoking.

No Smoking Day 2024: 7 Best ways to quit smoking 

    • Bright fruits and vegetables: Load up on various fruits and vegetables which contain plenty of antioxidants, vitamins, and minerals. These incorporate berries, leafy greens, citrus fruits, and carrots. Antioxidants assist with fighting the oxidative stress brought about by smoking, and promoting cellular repair.
    • Omega-3 fatty acids: These include sources of omega-3 fatty acids, like flaxseeds, fatty fish (salmon, mackerel), and walnuts. These healthy fats incorporate anti-inflammatory properties, which can support diminishing inflammation related to smoking.
    • Nuts and seeds: Snack on nuts and seeds like almonds, sunflower seeds, and pumpkin seeds. These are plentiful in vitamin E and can add to skin wellbeing, which might be impacted by smoking.
• Wholegrains: Pick entire grains like quinoa, brown rice, and oats. They give a sustained arrival of energy, assisting with settling glucose levels and oversee cravings frequently connected with smoking cessation.
    • Lean Proteins: Incorporate lean protein sources like tofu, poultry, fish, and legumes. Protein supports muscle fix and maintenance, which is pivotal as your body goes through certain progressions during the quitting process.
    • Hydration: Remain very much hydrated by consuming a lot of water and natural teas. Adequate hydration keeps you healthy and can assist with reducing cravings by keeping you feeling full.
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Addicted to potato chips? Try these 5 healthy alternatives instead

Addicted to potato chips? Try these 5 healthy alternatives instead

When it comes to satisfying your salty and crunchy cravings, there’s nothing quite like a packet of potato chips. While you may want to stop at 2 or 3 pieces from that big bag of sinful indulgence, once you start it’s difficult to remind yourself of the adverse health consequences and stop at a smaller portion. However, planning your snacks well in advance can surely help you make a better snacking choice. With zero nutrition and fibre, potato chips with their high fat and calorie content are just a treat for your taste buds and do nothing for your fitness and well-being. The regular consumption is sure to invite a range of chronic diseases from high blood pressure, stroke, heart disease, fatty liver and even cancer. While there’s no perfect alternative to this cheat-day snack, one can try healthy options that will not only satisfy your cravings but also keep you full for long.

 

Addicted to potato chips? Try these 5 healthy alternatives instead

The appeal of potato chips

“Potato chips have long been a favourite snack for many, offering a satisfying crunch and savoury flavour. However, they are often high in unhealthy fats, sodium, and calories, making them less than ideal for those seeking a nutritious snack option,” says Eshanka Wahi, Culinary Nutritionist, Holistic Wellness Coach, and Founder of Eat Clean with Eshanka.

Fortunately, there are plenty of delicious and healthier alternatives to potato chips that can satisfy cravings without sacrificing health goals.

5 healthy alternatives to potato chips

Wahi shares five alternatives that are worth trying:

1. Kale chips: Kale is a nutritional powerhouse, packed with vitamins, minerals, and antioxidants. To make kale chips, simply tear kale leaves into bite-sized pieces, toss them with a bit of olive oil and your choice of seasonings, then bake them in the oven until crispy. Kale chips offer a satisfying crunch along with all the health benefits of kale, making them a nutritious alternative to traditional potato chips.

2. Lotus stem chips: Thinly sliced lotus stems can be baked or fried to create crunchy and flavourful chips. Lotus stem chips are a unique and nutritious alternative to potato chips, offering a satisfying crunch and a subtle sweetness. Season with your favourite herbs and spices for added flavour.

3. Seed crackers: Seed crackers made from a combination of seeds such as flaxseeds, pumpkin seeds, and sesame seeds are rich in protein, fibre, and healthy fats. These crackers offer a crunchy texture and can be customised with various herbs and spices to suit your taste preferences.

4. Roasted chickpeas: Chickpeas, also known as garbanzo beans, are rich in protein, fibre, and various vitamins and minerals. Roasted chickpeas make for a crunchy and satisfying snack that can easily replace potato chips. Simply rinse and drain canned chickpeas, toss them with olive oil and spices of your choice, then roast them in the oven until crispy. Roasted chickpeas are customizable and can be flavoured with anything from garlic and cumin to chili powder and paprika.

. Makhana (Foxnuts): Makhana, or foxnuts, are low in calories and rich in protein, fibre, and antioxidants. They can be roasted with a touch of ghee and seasoned with salt, pepper, or spices for a delicious and nutritious snack. Makhana offers a satisfying crunch similar to popcorn but with added health benefits.

So next time you’re craving something crunchy, reach for one of these nutritious alternatives instead of reaching for the potato chips. Your body is sure to thank you.

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