Nutritional Facts of Masala Paratha, Zero Oil Recipe

This calorie page has been viewed 890 times Last Updated : Sep 10,2020



COOKING METHOD
Indian Tawa
EQUIPMENT
Tava
Masala Paratha, Zero Oil Recipe

How many calories does one Zero Oil Masala Paratha have?

One Zero Oil Masala Paratha gives 140 calories. Out of which carbohydrates comprise 97 calories, proteins account for 29 calories and remaining calories come from fat which is 14 calories.  One Zero Oil Masala Paratha provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Zero Oil Masala Paratha Calorie. This recipe is sure to tempt you to come back for another serving! Whether served as it is or with a vegetable, this is definitely a delicacy.



Mashed potatoes and low fat curds make these Parathas soft and delicious, while soya flour increases its nutritive value by adding protein, iron and zinc.

Is Zero Oil Masala Paratha Healthy?

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

Let's understand the Ingredients of Zero Oil Masala Paratha.

What's good in Zero Oil Masala Paratha.

Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

Soya Flour : Soy flour is made by grinding roasted soybeans into a powder. Soy bean flour is considered a health food, and is used in many food products. With increasing awareness about health, there is a distinct shift towards soy products including its flour. Its use as a supplement to wheat flour is increasing substantially in many households. Rich in high-quality protein and other nutrients, soy flour also adds a pleasant texture and flavour to foods.



Two kinds of soy flour are available:
• Natural or full-fat soy flour, which contains the natural oils that are found in the soybean.
• Defatted soy flour, which has the oils removed during processing.

Both kinds of soy flour will give a protein boost to recipes; however, defatted soy flour is even more concentrated in protein than full-fat soy flour.

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. Curd is one of the richest source of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet.

Benefits of Fennel Seeds, Saunf : Aids in Digestion: The fiber content of fennel seeds is enough to prove its digestive benefits. 1 tbsp of saunf provides 2.3 g of fiber. Relieves Constipation:  The fiber in saunf adds bulk and helps in easy bowel movements too. The high fiber from saunf helps to reduce the bad cholesterol (LDL) in the body thus preventing the formation of plaque and in turn, heart attack. See detailed benefits of fennel seeds, saunf.

Red chilli powder : Red chilli powder can set the taste buds on fire, and sometimes the tummy too! It is basically a spice blend consisting of one or two types of dried red chillies that are ground and pulverized into a fine powder. It is generally used to add spice to otherwise bland foods.

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.

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details.

What's problem in Zero Oil Masala Paratha.

Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you

What is a healthier paratha option?

Healthy paratha recipes like yellow moong dal and spring onion paratha made with whole wheat flour + yellow moong dal. Paushtic parathasGreen Moong Dal and Spring Onion Paratha recipe are another option. 

 Green Moong Dal and Spring Onion Paratha 

Green Moong Dal and Spring Onion Paratha

We suggest you use this whole wheat naan which has no plain flour added to it.

 Bhakri /Roti/ Paratha is good for

1. Healthy Recipes Lifestyle

2. Healthy heart

3. Diabetics with heart issues

4. Diabetic

5. High fibre to lower cholesterol

6. Low cholesterol

7. High fibre for kids

Can diabetics, heart patients and over weight individuals have Zero Oil Masala Paratha?

No, this recipe is not good for diabetics, heart and weight loss.  Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity.

Can healthy individuals have Zero Oil Masala Paratha?

Yes. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Soya Flour use as a supplement to wheat flour is increasing substantially in many households. Rich in high-quality protein and other nutrients, soy flour also adds a pleasant texture and flavour to foods.

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. 

Skip having Indian junk foods like pav bhaji, bata vada, pakoras, gulab jamun as they cause your body to have insulance resistance. The resultant is your body will store more carbohydrates as fats, causing storage of fat in the stomach causing a paunch and slowing down of our fat burning process. So its a bad cyle which causes you more more hunger and fatigue every time you eat junk food. 

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. 

Zero Oil Masala Paratha is high in

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

2. Phosphorous Phosphorous works closely with calcium to build bones.

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 140 calories that come from one Zero Oil Masala Paratha?

Walking (6 kmph)                                    =     42      mins
Running (11 kmph)                                  =      14      mins
Cycling (30 kmph)                                   =     19      mins
Swimming (2 kmph)                                =      24      mins

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

Value per per paratha% Daily Values
Energy140 cal7%
Protein7.3 g13%
Carbohydrates25.4 g8%
Fiber3.5 g14%
Fat1.5 g2%
Cholesterol0.2 mg0%
VITAMINS
Vitamin A192.9 mcg4%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.3 mg11%
Vitamin C2 mg5%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)25 mcg12%
MINERALS
Calcium140.2 mg23%
Iron1.6 mg8%
Magnesium66.3 mg19%
Phosphorus135.4 mg23%
Sodium44.2 mg2%
Potassium211.1 mg4%
Zinc0.8 mg8%
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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