The 'resistant starch' in oats aids in digestion, kicks up your metabolism, lowers cholesterol, controls blood sugar and burns fat, says Vandana Luthra.
Super foods are foods that offer maximum nutritional benefits in minimal calories.
These nutrient dense powerhouses are packed with high volumes of vitamins, minerals fibre and antioxidants. Rather than focusing on any one Superfood, adding a variety of them in our diets and not replacing any, makes our diets 'super diets.'
Super foods offer super health benefits like weight loss, reducing the risk of memory loss, heart disease, effects of ageing and chronic health problems.
What makes them ‘super’ is that while giving your body a healthy boost, they improve energy levels and help you stay fit as well. Vandana Luthra, Founder & Co-Chairperson,
On Anti Obesity Day celebrated November 26, here are some essential superfoods to fight obesity:
1. Oats
Oats are loaded with fibre, folate, calcium, proteins, thiamin, magnesium, phosphorus, zinc, manganese, selenium, and iron.
The complex carbohydrate takes time for your body to digest, thus keeping you feel full throughout the day.
The 'resistant starch' in oats aids in digestion, kicks up your metabolism, lowers cholesterol, controls blood sugar and burns fat.
One cup of oatmeal contains 150 calories, 4 grams of fibre and 6 grams of protein.
Simple to prepare, have oats daily and earn these benefits galore!
2. Chia seeds
A tablespoon of these tiny little seeds is packed with about 90 mg calcium, 5.5 grams of fibre and 69 calories, making these a healthy addition to any smoothie or salad that you consume over the day.
The healthy omega 3 fatty acids in these tiny seeds, helps raise the good cholesterol that protects against heart attack and stroke, whereas the fibre in them helps suppress appetite and reduce weight.
Best things about Chia seeds? You can add them into anything- from salads to smoothies to fruit bowls, but remember to consume these tiny seeds safely as dry chia seeds swell up and absorb about 10 to 12 times their weight in liquid.
Small in size but a nutritional punch, you must have chia seeds in your daily diet!
3. Green Tea
Green tea Catechins increase fat burning, enhance exercise-induced loss of abdominal fat and improve triglyceride levels thereby helping in weight loss and promoting heart health.
Further, compounds in green tea improve brain function and physical performance too. Not only is it beneficial for digestive health, but also it helps prevent cell damage, has anti inflammatory and anti microbial properties.
Two or three cups of green tea throughout the day is ideal in supplementing weight loss due to its nutritional and antioxidant makeup.
Relish that hot, green tea and be healthy!
4. Berries
Berries are a powerhouse of vitamins, minerals and antioxidants. Including healthy berries in your diet incorporates a soluble fibre called pectin that helps you feel full throughout the day.
The powerful nutrients in berries aids in lowering cholesterol, improving blood sugar and insulin response, and reducing blood pressure that may be particularly helpful for people dealing with obesity.
Blueberries, raspberries, gooseberries and strawberries are easy to add to your diet, so go ahead, include them in your diet.
Be healthy and get a good skin tone too !
5. Avocados
This super food is packed with vitamins and minerals besides being a high fat food.
Fats are not always bad for your body and avocado is a great example of this. Though high in calories, around 75% of the fat in avocados is unsaturated fat, making them a heart healthy choice.
One-third of a medium avocado (50 gm) has 80 calories and contributes nearly 20 vitamins and minerals.
It is naturally free of cholesterol and has very low sodium. The high amount of fiber in avocados contributes to weight loss, reduction in blood sugar spikes and a lower risk of many diseases.
When we exercise, our body loses electrolytes due to sweat and these losses need to be replenished.
As avocado has good amounts of potassium, it is great as a post work out snack.
Combine with eggs or make guacamole dip or add sliced pieces on a toast, avocados are versatile too.
At the end of the day, there is no substitute for exercise and an active, stress free lifestyle but supplementing it with a nutritious diet incorporating these super foods can be a great catalyst in shedding those extra pounds.
Vandana Luthra is founder and co-chairperson, VLCC Group, an Indian beauty and wellness company that also offers skills training.
