Kareena Kapoor Khan has at all times advocated for a wholesome way of life, and her love for home made meals is well-known, too. On the launch of nutritionist Rujuta Diwekar’s newest e book, she spoke about her fondness for having nearly the identical form of meals day by day. “My cook dinner is exhausted as a result of I make him make the identical meals for 10-15 days. Similar dal rice, dahi rice. He’s like, what am I cooking? However I will be actually completely happy consuming khichdi 5 occasions per week. It really works. It retains me proud of a dollop of ghee,” Kareena stated on the occasion, as seen on Instagram video.
Khichdi, usually thought-about a consolation meals, has gained consideration for its quite a few well being advantages. This easy dish created from lentils and rice has been a staple in Indian households for hundreds of years. However what occurs if you eat it so often?
Dietary profile of khichdi
Some variations of khichdi embody greens, millet, or quinoa to reinforce its dietary worth. A primary bowl of khichdi supplies:
*Carbohydrates (from rice) – Gives power and satiety
*Protein (from dal) – Helps muscle restore and general progress
*Fibre (from dal and greens) – Aids digestion and prevents constipation
*Wholesome fat (from ghee) – Improves nutrient absorption and intestine well being
*Nutritional vitamins and minerals (from spices and greens) – Helps in immunity and metabolism
Khichdi is mild on the abdomen and simple to digest. “The mix of rice and dal makes it an entire protein whereas being tender and mild on the intestines. For folks with weak digestion, bloating, acidity, or post-illness restoration, khichdi is a therapeutic meals. The fibre in lentils promotes intestine well being and prevents constipation,” stated medical dietitian Garima Goyal.
Opposite to the misperception that rice results in weight achieve, khichdi is low in energy and excessive in satiety, added Goyal.
Do you want having khichdi? (Photograph: Getty Pictures/Thinkstock)
“The stability of advanced carbohydrates and protein prevents overeating and retains you full longer. Including greens to khichdi additional reduces the calorie density whereas rising fibre and micronutrient consumption,” stated Goyal.
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Indian spices like turmeric, cumin, and ginger, usually added to khichdi, have anti-inflammatory and immunity-boosting properties. “Turmeric, particularly, helps detoxify and scale back oxidative stress within the physique. Common consumption may also help flush out toxins and promote higher pores and skin well being,” stated Goyal.
Whereas khichdi is very nutritious, Goyal stated that “consuming it completely with out variation could result in some deficiencies.”
Right here’s what you must consider:
Restricted protein sources – Whereas dal supplies protein, it is probably not sufficient for these with increased protein necessities (e.g., athletes). Including paneer, curd, or nuts may also help.
Lack of range in vitamins – Consuming khichdi alone could lead to lacking out on different important vitamins in numerous grains, proteins, and greens. “Together with varied dals, millets, and seasonal greens may also help stability,” stated Goyal.
Overdependence on carbohydrates – You probably have diabetes or insulin resistance, consuming rice-based khichdi each day would possibly trigger blood sugar spikes. Choosing millet-based or quinoa khichdi is a more healthy various, stated Goyal.
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For those who get pleasure from khichdi, consuming it often can profit digestion, immunity, and general well-being.
“Nonetheless, to keep away from dietary gaps, it’s finest to switch the recipe and embody quite a lot of elements. Ensure that to stability it with different wholesome meals, various protein sources, and totally different grains for full vitamin,” stated Goyal.
DISCLAIMER: This text relies on data from the general public area and/or the specialists we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.