How many calories does one Healthy Indian Parfait have?
One Healthy Indian Parfait (200 grams) gives 179 calories. Out of which carbohydrates comprise 104 calories, proteins account for 41 calories and remaining calories come from fat which is 38 calories. One Healthy Indian Parfait provides about 8.9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
Healthy Indian Parfait recipe makes 400 grams Parfait. Serve 2 of 200 grams each.
179 calories for 1 glass of Healthy Indian Parfait, Cholesterol 0 mg, Carbohydrates 26g, Protein 10.3g, Fat 4.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Healthy Indian Parfait.
See healthy parfait recipe | Indian style yoghurt parfait | diabetes friendly fruit and yogurt parfait |
Diabetes friendly fruit and yogurt parfait is made by layering elements such as rich and creamy yogurt, crunchy granola, fruit and nuts into a tall glass or mason jars. Learn how to make healthy parfait recipe | Indian style yoghurt parfait | diabetes friendly fruit and yogurt parfait |
A parfait is a layered dessert that is typically served in a tall glass. The name "parfait" comes from the French word "parfais", which means "perfect". In the United States, the term "parfait" is more commonly used to refer to a dessert made with layers of yogurt, granola, fruit, and honey.
This type of parfait is often served as a healthier alternative to ice cream. Indian style yoghurt parfait are a healthy and delicious dessert or snack that can be enjoyed by people of all ages. They are a great way to get your daily dose of fruits and yogurt, and they can also be a good source of calcium, protein and fiber.
pro tips to make healthy parfait: 1. You can use any seasonal fruits of your choice to make this healthy parfait. 2. If you wish you can add little honey in the curd to balance the flavors. 3. You can also use mixed herbs of your choice to make this mushroom onion soup.
Is Healthy Indian Parfait healthy?
Yes, this is healthy. But restrictions apply to some.
Let's understand the Ingredients.
What's good.
Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?
Curd + Low fat Curds, hung 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 sources of protein, calcium 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. Note that one cup curds gives half cup hung curds. Read the benefits of curds to include in your daily diet.
Almonds (badam) : Almonds are rich in B complex vitamins such as Vitamin B1, Thiamine, Vitamin B3, Niacin and Folate which plays an important role in brain development. Almonds balance your cholesterol levels. almonds have a very low glycemic index and good for diabetics. See all 13 super health benefits of almonds.
Pumpkin Seeds benefits :
1. Rich in Minerals : Pumpkin seeds are a very good source of minerals like phosphorus, magnesium, manganese, zinc, iron and copper.
2. Good source of Proteins : In addition, pumpkin seeds are a good source of protein and vitamin K.
3. Zinc Boost :Because they are high in zinc and very good for men. Zinc boosts the testosterone levels for men.
4. Osteoporosis Protection : Pumpkin seeds are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis.
Apples : Being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits. Two-thirds of the fibre and lots of antioxidants are found in the peel. Apple benefits diabetics as the soluble fibre assists in regulating blood sugar and is heart friendly. See detailed 9 health benefits of apple.
Pears (Nashpati) : Pears are an excellent source of fiber (7.3 g / cup). Fiber has key role in easy bowel movements and avoiding constipation. Pears are high in vitamin C, which enhances our line of defence against diseases by building white blood cells (WBC). These cells help us fight common bacterial and viral infections. Such high fiber and low glycemic index fruits like pears help to release the sugar in the bloodstream slowly. Pear is a fairly good source of potassium and magnesium which have a significant positive impact on the heart. The presence of pectin fiber in pear is the secret nutrient to support heart health. It helps to lower the cholesterol levels in the body. See detailed benefits of pears.
Sunflower seeds benefits :
Sunflower seeds are a healthy and nutritious snack that offers a variety of health benefits. They are a good source of protein, fiber, vitamins, and minerals.
1. Balances Cholesterol levels: Sunflower Seeds are very rich in Vitamin E that can fight free radical damage, which leads to cholesterol oxidation. It also slows down the hardening or thickening of arteries. Also Rich in Vitamin B1, Thiamine , it assists in the production of the neurotransmitter acetylcholine which ensures correct cardiac functioning through correct relay messages between nerves and muscles.
2. Repairs damaged skin: Vitamin E increases the moisture and flexibility of your skin. By keeping your skin healthy, it makes you look younger and feel better. It also helps treat sunburn.
3. Keeps hair shiny and healthy: Being a powerful antioxidant, it reduces damage to the hair. Vitamin E rich oils retain moisture in the scalp and prevent dryness.
4. Improves vision: When taken with protein, vitamin C, beta carotene and zinc, vitamin E is effective in reducing the risk of age-related macular degeneration leading to loss of vision. So, top-up your vitamin E reserves regularly from good food sources.
Can diabetics, heart patients and over weight individuals have Healthy Indian Parfait ?
Yes. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol.
Apple benefits diabetics as the soluble fibre assists in regulating blood sugar and is heart friendly.
Balances Cholesterol levels: Sunflower Seeds are very rich in Vitamin E that can fight free radical damage, which leads to cholesterol oxidation.
Can healthy individuals have Healthy Indian Parfait ?
Yes. Pumpkin seeds are a very good source of minerals like phosphorus, magnesium, manganese, zinc, iron and copper.
Healthy Indian Parfait is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Calcium. See Calcium rich recipes : Calcium is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 53% of RDA.
- Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 22% of RDA.
- Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 22% of RDA.
- Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.
- Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 19% of RDA.