Having balanced diet is one of the best ways to maintain good health. In your meal plate Brown Rice, Khalpi wheat, Pulses and Legumes, Raw foods and proper hydration are very important for optimal wellness. Raw foods are rich in natural nutrients, vitamins, and minerals that are often lost during cooking. When you cook food, high temperatures can destroy these essential components. By consuming raw food, you get the full nutritional value that nature intended.
Raw foods are also rich in enzymes that aid digestion and enhance nutrient absorption. When food is heated above 118°F (48°C), these enzymes are destroyed. Eating raw foods ensures that these enzymes remain intact, promoting better digestion and gut health.
Why Raw Food For Daily Nutrition is Important?
Raw food not only provides essential nutrients but also promotes gut health. It strengthens the colony of friendly bacteria in your intestines, improving digestion and immunity. Research shows that a healthy gut microbiome enhances immunity and protects against diseases. Conversely, an unhealthy gut can lead to issues like heart disease, diabetes, degenerative diseases, and autoimmune disorders.
Raw foods are alkaline in nature, helping to balance the body’s pH levels. An alkaline diet reduces inflammation, which is linked to chronic diseases like arthritis and cancer. Additionally, raw foods are low in calories and high in fiber, promoting weight loss and better metabolism.
Blood Sugar Regulation:
Studies suggest that eating raw food before consuming carbohydrates helps regulate blood sugar levels. When you eat raw food first, it slows down the rise in blood sugar. This prevents sudden glucose spikes and helps in the gradual absorption of sugar. This practice can benefit people with diabetes and those looking to maintain steady energy levels.
Raw foods have a low glycemic index, meaning they cause a slower rise in blood sugar compared to processed foods. Including salads or raw vegetable snacks before meals can be an effective strategy to manage blood sugar.
Antioxidants in Raw Food:
Raw foods are rich in antioxidants, which play a vital role in reducing aging and protecting cells from damage. Vegetables like carrots, cucumbers, beets, radishes, onions, raw cabbage, and purple cabbage are excellent sources of antioxidants. Including a variety of these vegetables in your diet can significantly boost your health.
Antioxidants neutralize free radicals, preventing cellular damage and reducing the risk of chronic diseases like cancer and heart disease. Berries, citrus fruits, and leafy greens are other excellent sources of antioxidants. Consuming them raw ensures maximum nutrient retention.
Power of Pulses and Legumes:
Pulses and legumes, such as chickpeas, kidney beans, mung beans, lentils, moth beans, and cowpeas, are rich in protein. They are especially important for vegetarians who may face a risk of protein deficiency.
Proteins are the building blocks of the body. They are essential for muscle repair, immunity, and hormonal balance. A lack of protein can accelerate aging, weaken muscles, and compromise immunity. Including a bowl of pulses or legumes in your daily diet can ensure adequate protein intake.
Addressing Gas Issues:
Some people experience gas after eating legumes. Soaking legumes overnight can help reduce gas formation. Adding a pinch of baking soda while cooking also helps. Regular consumption usually resolves this issue within 10-15 days. Sometimes sprouting legumes is another effective way to enhance nutrient absorption and reduce bloating.
Nutrient-Rich Chutneys:
Indian diets traditionally include a variety of chutneys, such as flaxseed, coconut, sesame, and niger seed chutneys. These are packed with nutrients and add flavor to meals. For example, flaxseed chutney is rich in omega-3 fatty acids. However, avoid over-roasting flaxseeds as it reduce their nutritional value. Adding garlic can enhance the health benefits even more.
Chutneys made from raw ingredients like cilantro, mint, or coconut provide enzymes and phytonutrients. They enhance digestion and add a burst of flavor to meals without unhealthy additives.
Importance of Antioxidants:
Antioxidants are crucial for slowing down aging. They protect the body from harmful free radicals. Adding lemon juice or a sprinkle of cinnamon powder to salads or dishes can significantly increase the antioxidant content. Though needed in small amounts, antioxidants are vital for maintaining youthful health.
Dark chocolate, green tea, and nuts are other potent sources of antioxidants. Consuming them in moderation can improve heart health and enhance cognitive function.
Choosing the Right Type of Rice:
Rice is a staple food in many cultures, especially in India. However, polished white rice is commonly consumed, which lacks essential nutrients. Opt for hand-pounded rice, but if it’s unavailable, brown rice is a great alternative. Brown rice is rich in fiber and nutrients that help prevent diabetes. It also keeps blood sugar levels stable, supporting overall health.
Red rice and black rice are even more nutritious options. They contain anthocyanins, powerful antioxidants that improve cardiovascular health. These varieties are also high in fiber, promoting better digestion.
Why Choose Khapli Wheat?
Wheat is another staple in many diets. Khapli wheat (Emmer wheat) is a more nutritious choice than regular wheat. It has a lower glycemic index, meaning it raises blood sugar slowly. It also contains more fiber and nutrients. The taste is better than conventional wheat, making it an ideal choice for daily meals.
Khapli wheat is rich in magnesium, which aids in regulating blood sugar and reducing the risk of type 2 diabetes. It also contains a good amount of protein, supporting muscle health and energy levels.
Importance of Hydration:
Drinking enough water is essential for good health. It aids digestion, prevents acidity, and reduces bloating. Many people forget to drink water during meals, especially while watching TV. Ayurveda suggests sipping water during meals to aid digestion and prevent overeating. This practice helps you feel fuller, reducing the chances of overeating.
Drinking coconut water, buttermilk, and herbal teas also contribute to daily hydration needs.
Additional Tips for a Balanced Diet:
- Include Seasonal Fruits: They are rich in vitamins and minerals. Seasonal fruits provide antioxidants and boost immunity.
- Nuts and Seeds: Include nuts like almonds and walnuts. They are rich in healthy fats and proteins. Seeds like chia and sunflower seeds are also nutrient-dense.
- Leafy Greens: Spinach, Fenugreek, Rajgira, and other leafy greens are packed with vitamins and minerals. They also contain fiber, which aids digestion.
- Spices and Herbs: Turmeric, ginger, and garlic have anti-inflammatory and antioxidant properties. Including them in meals enhances both flavor and health benefits.
- Mindful Eating: Avoid distractions like TV while eating. Chew food slowly to aid digestion and prevent overeating.
- Meal Timing: Maintain consistent meal timings. Eating dinner early helps in better digestion and improves sleep quality.
Conclusion:
Brown Rice, Khalpi wheat, Pulses and Legumes, Raw foods and proper hydration are very important for optimal wellness. Including raw vegetables, legumes, nutrient-rich chutneys, and the right type of grains can significantly improve your diet. Simple practices like eating raw food before carbohydrates and staying hydrated can make a big difference.
By choosing the right foods and maintaining good eating habits, you can enhance your health, boost immunity, and slow down aging.
Start today—add more raw food to your plate, drink enough water, and make mindful choices. Your body and mind will thank you.
Dr. Manoj Deshpande and Dr. Aparna Deshpande at Kalpataru Ayurvediya Chikitsalaya™ Clinic provide the best Ayurvedic Treatment for Psoriasis & various diseases in Pune, Maharashtra. For more information about our comprehensive treatment options, or to requestan appointment with the best Ayurvedic Doctor in Pune, call +919422068682 / +919764837167 / 020-24480625 or Click on Book an Appointment.