Nutritional Facts of Fada ni Khichdi ( Lower Cholesterol)

This calorie page has been viewed 508 times Last Updated : Jan 07,2020



CUISINE
Gujarati Khichdi
COURSE
One Dish Vegetarian Meals
COURSE
One Meal Dinner
Fada ni Khichdi ( Lower Cholesterol)

How many calories does one serving of Fada ni Khichdi have?

One serving of Fada ni Khichdi gives 239 calories. Out of which carbohydrates comprise 168 calories, proteins account for 46 calories and remaining calories come from fat which is 25 calories. One serving of Fada ni Khichdi provides about 12 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Fada ni Khichdi recipe. A simply, wholesome, flavourful creation made of fibre-rich bulgur wheat, veggies and moong dal, the Fada ni Khichdi is a wonderfully tasty way to keep cholesterol levels under check.

Those wishing to lower
cholesterol
 or control their weight can switch from rice to broken wheat as it is rich in fibre.

Simple masalas and veggies combined with this healthy grain give you an awesome one-dish meal that tastes great with just curds. You can make it any day, for any meal!

Is Fada ni Khichdi healthy?

No, this is not healthy. Let's see why.

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal

2. Dalia ( Broken Wheat, Bulgar Wheat) : High Fibre in dalia aids in managing Diabetes. The high fiber further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes. Strong Bones are the backbone of our body. We are aware that with age our bone mineral density decreases and we need a good dose of calciumphosphorus and magnesium to maintain the health of our bones and dalia provides that. See here for detailed 8 amazing benefits of dalia.

3. Olive Oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures.Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest avoid vegetable oil

4. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

5. Capsicum (Bell Peppers) : Rich in vitamin Ccapsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum

6. Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas

7. Cauliflower (gobi) : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. Rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccolikaleradishbrussel sproutsred cabbage)  maintain Estrogen balances which is crucial for women. Read here for detailed benefits of cauliflower

8. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

What's the problem?

Can diabetics, heart patients and over weight individuals have Fada ni Khichdi?

 

Can healthy individuals have Fada ni Khichdi?

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.  

         

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss. 

Fada ni Khichdi is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

4. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

5. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 239 calories that come from Fada ni Khichdi?

Walking (6 kmph) = 1 hr 12 mins

Running (11 kmph) = 24 mins

Cycling (30 kmph) = 32 mins          

Swimming (2 kmph) = 41 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy239 cal12%
Protein11.5 g21%
Carbohydrates41.9 g14%
Fiber5.5 g22%
Fat2.8 g4%
Cholesterol0 mg0%
VITAMINS
Vitamin A105.8 mcg2%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)2 mg17%
Vitamin C27.1 mg68%
Vitamin E
Folic Acid (Vitamin B9)45.6 mcg23%
MINERALS
Calcium49.4 mg8%
Iron2.9 mg14%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium17.6 mg1%
Potassium464.5 mg10%
Zinc1 mg10%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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