Chickpeas

 

What are Chickpeas?

 It's very old, and it is found in  9500-year-old remains  in the middle east, it belongs to the

legume class, and it's very popular in India, Mediterranean and Middle east

Its also known by its other names as gram, Bengal gram, chana, garbanzo, garbanzo beans,

Egyptian peas

Its key ingredient of very famous cuisines

-Hummus

-Chana Masala

-Falafel

Its also used in salads, soups, stews, curry, with almost unlimited possibilities,(1)

let's see

                   plant source of protein, chickpeas

Does it gluten-free?

Its 100% gluten-free, a great well established alternative for wheat, it has more protein and fibers than wheat and at the same time very friendly to gut and diabetics, let's see how,(2)

let's see

                    plant source of protein, chickpeas

What it has?

We are giving a comparison with wheat for its contents and nutritional values,100-gram basis

                                                           WHEAT                         CHICKPEAS

Calories                                                327                                  364

Fats                                                       1.54-gram                        6.0-gram,(0.6-gram saturated)

Carbohydrates                                     71.18-gram                      61.0-gram

Fiber                                                      12.2-gram                      17.0-gram

Protein                                                  12.61-gram                     19.0-gram

Potassium                                               388-mg,8%DV             875-mg,25%DV

Iron                                                                        25%DV                           34%DV

Magnesium                                                          35%DV                           28%DV

Calcium                                                                  3%DV                           10%DV

GI-Value                                                54                                     28+- 9 

In almost all aspects chickpea is better than wheat

Now let's examine the protein profile of both

Essential Amino acids                                WHEAT                       CHICKPEAS

 mg,-%RDI                                         flour,1-cup,120-gram      boiled,1-cup,164-gram

Tryptophan                                         418-mg,149%RDI             139-mg,50%RDI

Threonine                                              881-mg,84%RDI             540-mg,51%RDI

Isoleucine                                             1063-mg,76%RDI             623-mg,45%RDI

Leucine                                                 2155-mg,79%RDI           1035-mg,38%RDI

Lysine                                                    862-mg, 41%RDI            973-mg,46%RDI

Methionine                                            547-mg, 75%RDI            190-mg,26%RDI

Cystine                                                   660-mg,230%RDI           195-mg,68%RDI

Phenylalanine                                      1637-mg,187%RDI          779-mg,89%RDI

Tyrosine                                                   660-mg,75%RDI            361-mg,41%RDI

Valine                                                     1354-mg,74%RDI            610-mg,34%RDI

Histidine                                                 857-mg,122%RDI           400-mg,57%RDI

Chickpeas protein if you see is more balanced, RDI is from 26-to-89% only while in

wheat this variation is very high from 41-to-230%

How much we can eat chickpeas?

You are just starting then go slow let the body take its time for any adjustment if required,

 mostly for some people, it can be a digestive problem, so start from 1/4-cup then 1/2-cup,

 and 1-cup and 2-cups, slowly body will start tolerating these amounts

Can you go for chickpeas every day?

There is a lot of population in Asia and the middle east, who takes this as a main food almost

 every day so there are no problems, its any way good for health and richer in proteins than

 wheat and the very good part is that it can be used with lot of variations

Do chickpeas make you fart?

Yes, they can cause bloating and wind, because of higher fiber content, it may take time for your

system for tolerance, you can always use them with onions and garlic for reducing this effect

Can they increase the weight?

It's a highly balanced food, but as it is rich in protein it can cause weight increase in some

 people, it's better to eat with rice or with vegetables for getting optimum best benefits

Can chickpeas help in weight loss?

Yes, chickpeas have two very important key points for their favor, one high amount of proteins

and next is height amounts of fibers and both work well for weight loss, feeling fuller for

longer after eating chickpeas can help in reducing appetite, and this reduces calories intake

in the end, it all added up for weight loss,(3),(4)

What are the other benefits apart from its gluten-free status?

-packed with a lot of nutrients, vitamins, minerals, and they all are good for health

-it's helpful in keeping appetite under control

-it's very rich in plant-protein and good for those who do not want to eat meat, vegetarians

-it can manage your weight, in fact, it can reduce your weight

-it's good for diabetics, its GI number is 10, which is low, so it does not increase blood sugar

-it may help in the digestion system

-it reduces bad cholesterol LDL levels

-it reduces blood pressure

-its good for bone health, can prevent osteoporosis

-it reduces the risk for a certain type of cancer, like lung, breast, colon cancers

-it helps in anemia, because of very rich in iron, and also vitamin-C

-it's very good for mental health, it has 69.7-mg choline in one cup, which helps in the

  nervous system and brain functions

-its mood changer, also helps in memory

-it improves learning and muscle control

-it improves bone health

let's see

                       plant source of protein, chickpeas                

Is there any kind of adverse effects of chickpeas?

Although we can say none except some points which you must know before using them

-most of these are coated with saponins, they are enough powerful for upsetting your

stomach, so do not eat raw, must wash them thoroughly before use, still better if you

soak them overnight, then wash them before use, this soaking can help you not only

from saponins but also reduces time in cooking,(5),(6)

Best practices used for the preparation of Chickpeas?

-Sort out, and wash, most of the supplies may have dust, debris, and very small stones so

  carefully sort out and wash them

-Soak, leave it overnight in water

-Cook, put in a pressure cooker for 1-hour, or on slow heat for 3-to-4-hours

Best tips for converting cooked chickpeas to final food?

-combine chickpeas with olive oil, garlic, lemon juice, and tahini, (toasted ground sesame), 

  to make hummus, which can be used with bread as a dip or spread

-add them on a salad with a nutty flavor

-add them to vegetables, along with lentils, beans, and rice

-mash them with cumin, garlic, chili, and coriander, make this mixture, and fry to make 

  falafel

-replace a part of the meat in your regular diet

So, where do we stand on chickpeas from this blog, Plant Source of Protein?

When we are looking at the most trusted and most used protein maybe after wheat then

 there come chickpeas, worldwide its most used protein the total profile of chickpeas

 protein is better than wheat protein, at the same time its better for those who have some

 kind of sugar problem, so we recommend this very strongly, for vegetarians and even

 for nonvegetarians as it is the most trusted protein after wheat protein, very safe, and at the

 same times gluten-free, also better for weight reduction diets

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you want to maintain your weight or want to shed your extra few

 kgs, then visit our blog KETOGENIC DIET FACT

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Seitan

 What is Seitan?

This term is very widely used in vegetarian.,vegan, whole food, macrobiotic food

circles for wheat gluten-based dishes. Wheat gluten is very often used by this name

SEITAN is a substitute for meat, and its popularity is only rising day by day

The word seitan has a Japanese origin, and by this name, was isintroduced in Japan

 in 1962, latter it's introduced in the west in 1969, it's very popular in East Asian

countries and that too in Buddhist persons who do not like to eat meat,(1)

Its 100%, very high-quality protein

let's see

                    plant source of proteins, seitan

How it is Produced?

-in the first step wheat flour is hydrated to the dough

-in the second step this dough is kneaded under running water, to remove starch from

  the dough

-in the third step, this leftover gluten is cut into pieces, which are dried, and sold as seitan

-in the fourth step these dried pieces are powdered to make powdered seitan

These cut pieces can be used after boiling, steaming, frying, to the main food items,(2)

let's see

                    plant source of protein, seitan production

Nutrition Facts of Seitan

Amounts,100-gram                                                              %DV

Calories                               370                                           

Fats                                       1.9-gram                                   2.0

Carbohydrates                     14-gram                                    4.0

 in these Fiber                      0.6-gram                                   2.0

Protein                                  75-gram                                150.0

Iron                                                                                         28.0

Magnesium                                                                             6.0

Calcium                                                                                 14.0

A one serving, 3-ounce, gives almost equivalent protein what we can get from one serving

of chicken or beef, so you can say its equivalent to the meat,(3)

let's see

                    plant source of proteins, seitan nutritional facts

Protein profile of Seitan

So, let's examine the protein profile, means amino acids, and their percentages

Essential Amino acids              Found                 Needed

Phenylalanine+Tyrosine               7.2                        3.0

Methionine+Cysteine                    3.5                        1.6

Threonine                                      2.8                        2.3

valine                                             5.4                        3.9

Isoleucine                                      4.1                        3.0

Leucine                                          7.2                        5.9

Histidine                                        1.7                        1.5

Lysine                                           1.4                        4.5

As you see it has more amino acids than what is needed for complete protein

but very much short in lysine, so we must take care and we must eat this

seitan,or seitan products with other food items which should be rich in lysine

and one such product is beans,(4)

What about Seitan Glycemic Index?

Glycemic index, is a marker for food that indicates that how much that food  can raise

blood sugar levels, its very basic guidelines for diabetic patients, all foods are divided in

3-categories

-Low GI foods.................GI values less than 55

-Medium GI foods........ ..GI values between 55 and 69

-High GI foods.........        GI values more than 70

just for an idea 

Rice.............       78+-9

Potatoes........       78+-4

and

Seitan......... 64, medium, much better than wheat

So you can see its really wonderful product for those who have blood sugar, apart from 

GI as 64 it's very rich in very good quality of protein and just extraordinary  

just to have an idea, GI, of

    whole wheat bread............74

    wheat flour bread..............75

    white rice boiled.............. .83

Why seitan and seitan products are expensive?

As you have seen its processed product, so the cost of production comes and also

it's not subsidized like meat and meat products, these all factors make it more

expensive

What can be better in seitan and tofu?

First of all, tofu has more fats than seitan so it makes seitan more preferred

choice, but on the other hand tofu is complete protein while seitan in in-complete

protein means short of lysine, overall seitan is a very rich protein

What can be adverse points for Seitan?

-it's not natural but processed

-it's not a complete protein, it's short of lysine

-its very pure form of gluten and gluten problems are known, it can cause very intense

 reaction to some people who are sensitive to gluten

-as it does not have fiber, it can have an adverse impact on gut

-some times pre-packed seitan preparations have more sodium, which can create trouble

Who should take this?

A class of people who do not eat meat at all, vegetarians, vegans, also those persons

who have an allergy to soya products

How best we can eat Seitan?

In a diet that is composed of, whole grains, fruits, vegetables, legumes, nuts, seeds can very

easily can be fortified  with Seitan, without any kind worry or doubts, by this adding you

are going to have more protein, so the problems of protein shortage in diet can be taken care

How best we can cook, with Seitan?

So, now you have seitan what you can do with this, what best you can cook

some ideas, where you can use this

-just like meat you can cut, marinate, and bake

-you can replace, or substitute the ground beef in recipes

-sliced strips and stir-fries

-main dish by slathering in sauce

-grill along with vegetables

-steam along with vegetables

-boil with beans, lentils, legumes

So, where does it stands from, Plant Source of Proteins?

We have discussed an awesome, very rich packed protein, the best possible substitute for

meat, and it's very great hope for those who do not eat meat, particularly for vegetarians

and vegans, the only important point is that it must be eaten along with other food products

not to be taken alone, we very strongly recommend it for everyone who is looking for a plant

protein in their diet, without any kind of worry or any doubt you can involve this

wonderful material in your daily food

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you want to maintain your weight or want to shed your extra few

 kgs, then visit our blog KETOGENIC DIET FACT

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

      

Chia Seeds

 How about Plant Source Chia Seeds for Protein?

The chia seeds are seeds of a flowering plant that belongs to the mint family and its 

a native plant to central and southern Mexico, seeds are very small oval shape and

hygroscopic in nature most interesting characteristic properties are that these seeds

absorb about 12-times  more water or any other liquid and converts to a thick gel 

type textureToday it's a very popular commercial crop of many countries in

 Central America, the US, Australia, and its demand is rising,(1),(2)

What is so unique about Chia Seeds?

They are very rich in protein, fiber, vitamins, and micronutrients, to have an idea a 100-gram

seeds have

-16-gram protein, which is higher than most of the important grains

-34-gram fiber, we don't think any other plant source has these amounts

-very good amounts of omega-3 acids

-very outstanding in vitamins

and this is what this combination is so unique, nearly unbeatable by any

another plant source,(3),(4)

let's see

                  Plant Source of Proteins, Chia Seeds

So, what it has?

So, lets see what it has in total, 100 -gram seeds.,3.5-oz contains

ENERGY

Calories..............                          ...    .. 486-kcl

CARBOHYDRATES..........      .........42.1-gram

in this

  Dietary Fiber.........        ................   34.4-gram

FAT.......            .............     ...........     30.7-gram

in this

  Saturated.......                ................    3.33-gram

  Monounsaturated ............                 2.31-gram

  Polyunsaturated .............                 23.67-gram

  Omega-3...........           .................   17.83-gram

  Omega-6 ............      ............             5.84-gram

  Trans-fat ...............              ..........     0.14-gram

PROTEIN.....     ...........   .............        16.5-gram and they are 100% gluten-free

VITAMINS

Its very rich in vitamins, total vitamin content is more than 20%DV

Vitamin B1.....thiamine.................    0.62-mg.......           54%DV

Vitamin B2.....riboflavin...............     0.17-mg.......           14%DV

Vitamin A......              ..........                  54-ug        .......     7%DV

Vitamin C.........                                     1.6-mg      ........      2%DV

Vitamin E ........                ........            0.5-mg     .........       3%DV

Niacin ..........     ..........         ........      8.83-mg ..........        59%DV

Folate ..........              .............                49-ug ........  ....    12%DV

MINERALS

Manganese     ...........                         2.72-mg .........      .. 130%DV

Magnesium ..........                              335-mg .....        ...... 94%DV

Iron ......                                                  7.7-mg ....         .....  59%DV

Zinc .......                                                4.6-mg ...         .....  48%DV

Phosphorous .........                             860-mg     .........    123%DV

Calcium ..........                                     631-mg ............       63%DV

What is the protein profile?

In 100-gram,3.5-oz, chia seeds

                                                      obtained values             required values

                                                                                            from USDA

,

Histidine                                          0.61-gram                        0.53-gram                                

Isoleucine                                        0.74-gram                        0.80-gram

Leucine                                            1.42-gram                        1.37-gram

Lysine                                              0.93-gram                        0.97-gram

Methionine                                       0.67-gram                        0.59-gram

Cystine                                             0.42-gram                        0.41-gram

Threonine                                         0.54-gram                        0.71-gram

Valine                                               0.79-gram                        0.95-gram                                   

Phenylalanine                                  0.1.6-gram                        1.02-gram

Tyrosine                                           0.61-gram                         0.56-gram

Arginine                                           2.00-gram                         2.14-gram

Are chia seeds contain complete protein?

It has all 9-essential amino acids, and that too very much close to what we require, for best

health, in the very rough way a tablespoon of chia seeds can provide a very good quality of

2-gram protein, which can be a breakthrough for vegetarians, vegans and childerens

Does chia seeds are suitable for a gluten-free diet?

Yes, they are born as 100% gluten-free, apart from gluten-free they are a very rich source of

vitamins, minerals, and also omega acids

What about Chia Seeds Glycemic Index?

Glycemic index, is a marker for food that indicates that how much that food  can raise

blood sugar levels, its very basic guidelines for diabetic patients, all foods are divided in

3-categories

-Low GI foods.................GI values less than 55

-Medium GI foods........ ..GI values between 55 and 69

-High GI foods.........        GI values more than 70

just for an idea 

Rice.............       78+-9

Potatos........       78+-4

and

Chia Seeds......... 1, very unusual, low

and

it's very close to, leafy greens, spinach, lettuce, they all have GI-,1

So you can see its really wonderful product for those who have blood sugar, apart from 

GI as I it's very rich in very good quality of protein, and just extraordinary  because

of a rich source of vitamins, minerals, and omega-3

just to have an idea, GI, of

    whole wheat bread............74

    wheat flour bread..............75

    white rice boiled.............. .83

Are Chia seeds Diabetics friendly?

We should say its must for diabetics, it can improve the sugar levels, increase insulin tolerance

and at the same time make you more healthy from all angles

Do chia seeds spike insulin?

This problem is not there with chia-seeds as whatever carbohydrate they have it acts as a fiber

and does not raises sugar, you saw it has a GI of only 1

Can Chia seeds get stuck in your intestine?

No way and no situation they should be eaten in dry condition, as they can absorb and 

then swell more than 12-times of their weight, it's very important to be eaten after soaking

only, for at least a few hours, (4-to-8-hours), in water

How much chia seeds may be needed for losing weight?

Chia seeds are full of fibers, about two -tablespoon have 10-gram fiber, it's very good amounts

what expert says for weight loss you should have about 30-gram fiber along with usual diet 

restrictions

Can chia seed reduce belly fat?

In our opinion, Chia Seeds can be the best option very rich in fibers and also in protein

so we understand that it may be effective for reducing belly fat

Apart from good fiber and protein where else Chia Seeds

 can provide some health benefits?

What we thought up to now that chia seeds are good for protein, good for gluten-free

and also good for diabetics, now let's see what else they can offer,(5),(6)

-They can reduce chronic inflammation, which is associated with serious health

     conditions such as heart problems and cancer cases, the research data reveals that

     chia seeds significantly can reduce  inflammation marker hs-CRP even up to 40%

-Chia seeds reduce Blood Sugar. we have results from animal studies and they point out

   that chia seeds

       -improves insulin sensitivity

       -stabilizes blood sugar levels after meals

-Chia seeds reduce Bone risk, It has calcium, phosphorous, magnesium, and protein

    all very good for maintenance of very healthy bones, it's a very good source of calcium for

    those persons who do not take enough dairy products

-Chia seeds may lower Heart risk, we are referring to very high amounts of very good

    qualities of fiber, protein, and omega-3, they all are too good for heart health

-Chia seeds reduce high blood pressure, studies have pointed out that chia seeds 

    helps in hypertension, reduces the high blood pressure

-Chia seeds reduce cholesterol, studies have indicated that chia seeds reduce bad

    cholesterol, LDLand glycerides, and at the same times improves levels of good

    cholesterol HDL

-Chia seeds can help you to lose weight, a 6-month study on obese with diabetes type-2

     on reduced-calorie diet found that eating chia seeds daily caused a significant reduction

     of weight than those who have not taken chia seeds,

-Chia seeds have high amounts of antioxidants, these can help the body to fight and provide

    protection to the cell from damage by free-radicals, and hereby this way it can provide some

    help in cases with cancer and also diseases related to aging

How best we can use Chia seeds?

There are a number of ways we can adopt Chia seeds in our daily lifestyle, it's much 

simpler than for most other plant-based food products, some very simple  hints are just

below to follow,(7),(8)

1,-Chia seeds only with water, soak 1/2-cup (40-gram), chia seeds in 4-cups,( 1-liter) water

    for 30-minutes to few hours, it starts becoming a gel texture, you can eat it or for change

    add chopped pieces of fruits, or lime, lemon, orange whatever you like, and then take

2,-Juice-soaked Chia seeds, and lemonade, and tea, you can replace water with any

     fruit juice and lemonade can be made using soaked chia seeds, you can mix in your

     most types of tea hot or cold

3,-Chia seeds in smoothies, it can be added in any type of smoothies only thing use only

     soaked chia seeds and lemonade can be made using soaked chia seeds

4,-Chia seeds in puddings, again in any type of pudding you can add soaked chia seeds

5,-Chia seeds as cereal, you can take it as breakfast cereal, the only important point is that you

     have to soak chia seeds in milk, or almond milk for overnight, for a change you can add nuts,

     fruits, mashed banana, maybe vanilla extract, or little cinnamon

6,-Chia seeds truffles, just incorporate soaked chia seeds in truffles, they can have for change

     dates, cocoa, nuts, oats

7,-Chia seeds salad, again soaked chia seeds will do to almost all type of salads, you can also

     use in the form of salad dressing

8,-Chia seeds in bread, cake, pizza base, and cookies you can try if you are making your 

     own bread, buckwheat bread with chia seeds can be a specialty, so try that, you can add 

     cookies along with cholate chips, nuts, oatmeal to have some interesting cookies,

     so why not try

9-Chia seeds with other grains, you can cook  1-tablespoon,(15-gram) chia seeds with your rice

    or quinoa, 1-cup, (180-gram) and take as a meal

10,-Chia seeds in pan-cakes, in batter you mixed soaked chia seeds and then make a pancake

11,-Chia seeds in Jams, soaked chia seeds can mix in all types of jams and then used as bread

      spread, it's interesting for a change

12-Chia seeds in soup or gravy, you can mixed soaked chia seeds into your soup and gravy or

     stews for more thickening effect

13,-Chia seeds in dips, most of the easily available dips can be mixed with soaked chia seeds

14,-Chia seeds in icecreams, its very favorite item, you can mix soaked chia seeds in

       ice cream making or used as a topping

15,-Chia seeds in falafel, it's another favorite where soaked chia seeds with a variety

       of the vegetable can be used

16,-Chia seeds in tortillas, soft tortillas with a filling of chia seeds can be an interesting

       experience 

17,-Chia seeds in burgers, meatballs,energy-gel, granola, crackers, oatmeal,

       protein bars, breakfast bars, these all can be tried by incorporating

       soaked chia seeds

If you are not interested to use chia seeds as soaked ones, then powder them

 and use powder in these food ideas

18,-Chia seeds in yogurt, here you can use both types soaked once or powder ones, you can

       sprinkle on top, you can also add salt or sugar, fruits or species depending on taste

19,-Chia seeds as a crispy crumb coating for meat and or fish, chia seeds power should be

       used here and mixed with bread crumb coating

20,-Chia seeds in stir-fry, in savory dishes just add seeds or powder and fry

21,-Raw chia seed toppings, powdered chia seeds can use in toppings, by sprinkling the powder

      on smoothies or oatmeal

Does eating too much Chia seeds can cause some problems?

Up to now we have addressed only very good about chia seeds now the question is any

 negativeness is also there and if yes then what so let's examine

1,-Digestive Issues, chia seeds are very rich in fibers about 35 -gram in 100-gram, and this

     may not be very easy for many people to manage easily, for some people it causes

    -abdominal pain

    -constipation

    -diarrhea

    -bloating 

    -gas

These problems become more to those persons who or either getting recovered from

some disease or suffering from the digestive system, health problems

How to reduce this?

if you are suffering because of these then use more onions in your diet and increase

more water in your diet

2,-Can be a choking risk, as the seeds swell there can be the possibility of choking in

     throat and esophagus for this don't eat dry seeds always eat soaked seeds, and

     drink more water

3,-It may increase prostate cancer risk, as chia seeds are rich in ALA, alpha-linolenic acid

     one type of omega-3, and very important for those people who do not take fish mainly

     vegetarians and vegans, but one study has created an alarm that ALA is associated with

     prostate cancer, because of this all plant sources rich in ALA are marked as a risk factor

     for this prostate cancer

4,- Chia seed allergy, although it's very rare but some people have reported allergy from chia seeds

     and in this the person experiences 

      -gastrointestinal distress

      -itching

      -hives

      -shortness of breath

      -dizziness

      -swelling

     if by chance these type of symptoms start appearing then first discontinue the chia seed and

     consult your doctor or hospital immediately

5,-Chia seeds may cause interactions with medications, we have to be careful if we are taking

    some medication for blood sugar and also for the blood pressure may be doses of these

    medications have to be adjusted, careful monitoring and maybe a discussion with your

    doctor is needed if you are on insulin then it must be adjusted because blood sugar levels

    can dip too much

How much Chia seeds may be much more?

How to know if what we are eating is much more, of course, there is no fixed rule because this

amounts can be different for different persons so what best to be done

One scientific approach is to very slowly increase your intake and observe if any symptoms

you are experiencing, you can start this from 1-oz, (28-grams), and only take them after soaking

them for at least a few hours

So. where do we stand from Plant Sources of Protein?

Well what we have now, is a powerful food very rich in protein, fiber, vitamins, minerals

and on top of this it's tasty and very easy to incorporate in a number of possibilities, it has

enormous health benefits, it's also very good if you are on a gluten-free diet, still very good

if you are diabetic and wonderful if you are planning for keto, so just don't miss it try to adopt

whatever best way you like is going to help you only, we very strongly recommend this in

your daily lifestyle

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you want to maintain your weight or want to shed your extra few

 kgs, then visit our blog KETOGENIC DIET FACT

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

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Amaranth

 

What is Amaranth?

Its grain, which is cultivated for 8000 years, and that too it happens to be a staple food

in the Inca, Maya, and Aztec civilizations, today it is cultivated in a lot of areas of the world

It's not only very healthy grain but also at the same time very tasty, and tastier to a lot

of other grains,(1), seeds are very small, 1 to 1.5-mm in diameter, shiny, smooth seed coat

also a range of colors. about 1000-to-3000 seeds in one gram, Main producing countries are

in South America, Africa, India north America, and also Russia

Amaranth is classified as a pseudocereal, its exact meaning is it not like grains, wheat, or oats

but still, it has a very similar nutrients profile, another interesting fact is its flavor after cooking

which is nutty, earthy, sweet flavor, which can go to end-less combinations in a variety of recipes

Its extraordinary grain, extremely adaptable, very versatile, highly nutritious, rich in protein,

minerals, and antioxidants, and at the same times it is 100% gluten-free,(2)

In the Indian subcontinent its a very respected grain called by the name

RAJGIRA and RAMDANA and its demand and popularity is rising with time

let's see

                     Plant Source of Proteins,Amaranth

What is something so unique about Amaranth?

A few very important uniqueness about this amaranth is worth mentioning and they are

-it may be very difficult to believe but it is true that it has more protein than famous wheat

 protein in wheat..........  .. .12.6%

 protein in amaranth..........16.5%

-it is also very rich in fibers and if you want to compare from most used grain wheat

  fiber in wheat...........    ..12.2%

  fiber in amaranth...........20.6%

-also it is born 100% gluten-free while wheat is full of gluten

-and the last point to mention is that probably it is most tasty in comparison to almost all

type of grains

What it has?

So, let's examine what it has to offer

Nutritional values per 100-gram.3.5--oz

Energy, calories....................                            371-kcal

Carbohydrates..............                                65.25-gram

in these

    Starch........      .........                                 57.27-gram

    Sugars......     ..............                                1.69-gram

Fat........               ...........                                 7.02-gram

in these

    Saturated .........           ...........                  1.459-gram

    Mono-unsaturated ...........     ..........        1.685-gram

    Poly-unsaturated.........     ............   ..      2.778-gram

Proteins.............                        ...........          16.5-gram

Vitamins

Vitamin B1...thiamine.......                            0.116-mg             10%DV

Vitamin B2...riboflavin.....                                 0.2-mg             17%DV

Vitamin B6........        ..............                      0.591-mg             45%DV

 Vitamin C........    ............                                 4.2-mg                5%DV

Vitamin E........         .............                          1.19-mg                8%DV

Niacin........                                                     0.923-mg                6%DV

Pantothenic Acid...........                              1.457-mg               29%DV

Folate......                    ........                                82-ug                21%DV

Minerals

Manganese.........                                          3.333-mg                159%DV

Magnesium......                                                248-mg                  70%DV

Iron.......                                                            7.61-mg                  59%DV

Zinc......                                                            2.87-mg                  30%DV

Phosphorous                                                    557-mg                   80%DV

Potassium.........                                               508-mg                   11%DV

Calcium..........                                                  159-mg                   16%DV

Selenium........                                                  18.7-ug

As you can see it's very rich in vitamins and minerals, apart from very good amounts

 of proteins and fibers

So , what is the protein profile of Amaranth?

So, amino acids in 100-gram,3.5-oz amaranth seeds non-cooked

,

Histidine                                         0.389-gram                                  

Isoleucine                                       0.582-gram

Leucine                                           0.879-gram

Lysine                                             0.747-gram

Methionine                                      0.226-gram

Cystine                                            0.191-gram

Threonine                                        0.558-gram

Valine                                               0.679-gram                                   

Phenylalanine                                  0.542-gram

Tyrosine                                           0.329-gram

Is, Amaranth protein is a complete protein?

Yes, this is a complete protein, you need not worry about combining it with some

other plant protein, it has all the needed 9-essential proteins, what human body requires

and that too in very good amounts about double the amounts of proteins what we get in

rice and corn

It has a peptide called LUNASIN

Peptides are very short-chain proteins, made out of amino acids, and this particular

 peptide has

-anti-inflammatory activities

-anti-cancer activities

What about Amaranth Glycemic Index?

Glycemic index, is a marker for food that indicates that how much that food  can raise

blood pressure levels, its very basic guidelines for diabetic patients, all foods are divided in

3-categories

-Low GI foods.................GI values less than 55

-Medium GI foods........ ..GI values between 55 and 69

-High GI foods.........        GI values more than 70

just for an idea 

Rice.............       78+-9

Potatoes........     78+-4

and

Amaranth......... 107, very high

and

Roasted Chapatti........    .84

Boiled Chapatti............   111

Raw Chapatti......            102

Popped Chapatti........    44,

This is only good to be used, for popped grain flour,

 Amaranth grains were heated 180-degree centigrade on a hot plate for 10-seconds until they popped keep stirring to prevent burning now cool them and convert them to flour, and from this flour, chapatti is made

just to have an idea

    whole wheat bread............74

     wheat flour bread.............75

     white rice boiled...............83

So. for diabetics does Amaranth should be used?

No, its glycemic index is too high, it just can not be used, 

Is Amaranth really gluten-free?

Yes, it's born naturally gluten-free.

Is Amaranth a healthy grain?

It's more healthy than most of the other grains, it's very rich in nutrients, and also its

protein has a very good composition of amino acids, which makes it a little special

Is Amaranth safe to eat every day?

It's very safe, the leaves, seed, roots all are editable, all are full of nutritional values

In Amaranth and quinoa, what is more good?

Slight, difficult question as both are gluten-free and both have very similar nutritional

values, but amaranth, has the upper hand in adaptability, it's tastier and easier to

cook.

Is Amaranth good for kidneys?

Grain Amaranth exerts its anti-diabetic activity, through improved calcium homeostasis

in blood, kidney, and liver, so we can say its good for kidney

Is Amaranth hard to digest?

No, it's the other way around its very friendly to the gut system, actually, it improves the digestion

Is Amaranth is a superfood?

Already Mexico declares it a superfood, and in India,  it is considered as a very respected food

now what more somebody wants

Is Amaranth good for arthritis?

It has a very powerful combination of antioxidants, because of them it has very powerful

anti-inflammatory activities and they all provide help in the cases of arthritis.

Does Amaranth cause constipation?

No, it's the other way around, in fact, it can provide some help in constipation, because of  its

high amounts of fiber

Apart from being gluten-free, what other health benefits it can provide?

Amaranth is a very healthy grain, it has a lot of ingredients that contribute to its overall

health benefits and some important ones are as follows,(3),(4)

1, Very rich in antioxidants

It has antioxidants such as

gallic acid

p-hydroxybenzoic acid

vanillic acid

these all provide protection from a number of diseases

2, Very powerful anti-inflammatory effect

It inhibits the production of an antibody immunoglobulin E, this antibody involves in

allergic inflammation.

It also reduces chronic inflammation, which often occurs in diabetics, cancer, and other

autoimmune disorders.

3, It reduces, total, and bad cholesterol

Studies have shown that its very effective in reducing bad cholesterol and at the same

times it increases good cholesterol

4, Weight loss

If you are serious and wanted to shed few extra lbs from your body then don't forget

this, its high in protein and fiber at the same time it reduces the appetite, and this all

leads to weight loss

What are if any negative effects?

We have not come across any kind of allergy report from Amaranth, and also any kind

of adverse effect, already it is a superfood

Where does it stand in the Plant Source of Protein?

We don't think that any other grain can beat this even buckwheat is very close to this but still

It has an upper hand in taste from a Plant Source of Protein point of view its first choice if you

are looking for a very good protein source, and that too gluten-free, but for diabetics, it's better

to use buckwheat because that have less GI, but still better is quinoa, but for vegetarians its

any way best choice and at the same times its gluten-free diet

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you want to maintain your weight or want to shed your extra few

 kgs, then visit our blog KETOGENIC DIET FACT

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX