PIONEER HEAlTH brings you the benefits of Navaratri food that are packed with vitamins & minerals and even have low-calorie value

SINGHARA ATTA

Also known as paniphal, this fruit has several benefits. Probably that is why it is eaten when one is fasting. So go ahead and eat its flour as chappatis, paranthas, sweets, vadas and even pakoras.

• They are high in nutrients and low in calories and almost fatless.
• It has potassium which helps to counter the effect of sodium and good for lowering blood pressure.
• Singhara flour is gluten-free with a glycaemic index of 60.
• Singhara ka atta is a good source of minerals and vitaminS. It is rich in vitamin B. It also contains a number of antioxidants.
• For diabetics, singhara ka atta is good as it has low calorific value.

PUMPKIN

This vegetable is usually eaten with singhara ki roti or puri during vrat. Eating pumpkin is good for the heart. The fibre, potassium, and Vitamin C content support heart health. It is one of the very low-calorie vegetables. 100 gm fruit provides just 26 calories and contains no saturated fats or cholesterol.

The potassium contained within pumpkins can have a positive effect on blood pressure. Pumpkin has the best-known source of beta-carotene, a powerful antioxidant that gives orange vegetables and fruits its colour. Beta-carotene is converted to vitamin A in the body once it is eaten and consuming it may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and delay ageing and body degeneration.

POTATO

While this is a vegetable that most dieticians will tell you to stay away from, it has plenty of health benefits that will make you want to include in your vrat ka khana.

To begin with, it improves digestion, reduces cholesterol levels, boosts heart health, protects from polyps, prevents cancer, manages diabetes, strengthens the immune system, reduces signs of aging, protects the skin, increases circulation, reduces blood pressure, maintains fluid balance, reduces insomnia, and boost eye health.

Potatoes are known for the large amounts of Vitamin C present in them.

Potatoes may help lower blood pressure — the fiber found in potatoes can help lower cholesterol by binding with cholesterol in the blood.

The vegetable is fat-free, but are starchy carbohydrates with little protein. The carbs get digested rapidly in the body and have a high glycemic load. That is, they cause blood sugar and insulin to surge and then dip. Not recommended if one is diabetic.

ARBI

This root vegetable popularly known as arbi  has many benefits. It is usually eaten by athletes for long-lasting energy. This is because it contains a low glycemic index which is good for athletes. Arbi is good for people who want to lose weight since this has very a low caloric content. One cup of cooked arbi has 187 calories.

• This root contains fibre that is useful in digestion. It gives you a feeling of being full even after a small meal. Since it has fibre, it helps the body to eliminate the waste.
• One cup of arbi has 0.1gm fat and cholesterol, which helps to prevent hardening of the arteries. One can eat it several times without worrying about weight gain.
• This root has many Vitamins – A, C, B and minerals like copper, manganese, zinc, magnesium, calcium, iron, selenium, potassium, beta-carotene and cryptoxanthin. All these are good antioxidants.

GO NUTS

During vrat eating nuts is common. In fact, one can eat almonds, walnuts and most importantly the desi snack foxnuts or makhana. One can binge on them provided they are dry roasted.

• They are low in cholesterol, fat and sodium. This makes them an ideal snack to satiate hunger pangs.
• Diabetics can eat them too with no worries as they are low in glycemic index.
• Presence of a natural flavonoid called kaempferol (also present in coffee), helps prevent inflammation and ageing.
• Ayurvedic believes that fox nuts have astringent properties that benefit the kidneys.
• Makhanas are gluten-free, protein-rich and high in carbohydrates.

SAMAK RICE

This is a good replacement for rice during vrat. It is not a cereal but a fruit so can be eaten when one is fasting. The good part is that it provides the nourishment and energy as rice does.

It contains 169 calories per 174 g. It is high in fibre and a rich source of minerals and vitamins.

It is gluten-free, has less sugar content so it can be eaten by diabatics.

THE APP

Fasting and don’t know what to eatIJ 98fit.com, first of its kind intuition driven lifestyle and well-being coach, has introduced a special diet for the health conscious fasting users for Navratri. This diet includes five-course meals for each fasting day comprising of a variety of delicacies that the users can easily make, relish and detox the body. One can access the diet plan at http://www.98fit.com/navratri-diet-planIJlang=english.

The web application also provides tips for the fasting users to fast in a healthier and tastier manner.