Healthy sheera recipe serves 4, 87 grams per serving.
117 calories for 1 serving of Healthy Sheera, Cholesterol 0 mg, Carbohydrates 18.9g, Protein 2.6g, Fat 3.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Healthy Sheera.
See healthy sheera recipe | ragi, whole wheat flour sheera | no sugar sheera | multi flour jaggery sheera | with 16 amazing images.
healthy sheera recipe is perfect for weight loss and heart patients. Learn to make no sugar sheera.
Satisfy your sweet tooth occasionally without compromising your health with this low fat version healthy sheera recipe of an all time favourite Indian dessert.
In ragi, whole wheat flour sheera walnuts and almonds contain MUFA and antioxidants that protect our heart from free radical damage and help to lower LDL.
Here is an easy healthy sheera made from 3 flours ( whole wheat flour, ragi flour and soya flour). You may substitute soya flour with ragi flour or whole wheat flour in the same ratio.
healthy sheera is made by slowly roasting 3 flours and then adding jaggery water to it and cooking with cardamom (elaichi) powder to enhance the taste.
Healthy Sheera is rich in Vitamin B1, Folic Acid, Magnesium, Phosphorus, Vitamin B2.
Is healthy sheera healthy?
Yes.
What's good?
Benefits of whole wheat, gehun: Whole wheat is a whole grain and so high in fibre and nutrients. The fibre in it can help to satiate you for long time and thus aid in weight loss. It also lowers the risk of stroke and reduces cholesterol. Whole wheat is a healthier option than rice or maida for diabetics too. However, since whole wheat is also high in carbs, we recommend to combine it with veggies. The insoluble fibre in it adds bulk to stools. It is also a good source of other nutrients like magnesium, phosphorus, zinc etc. Wheat has a gluten in it and so it is not suitable for gluten intolerant people.
Jowar Flour : Jowar flour is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Jowar and all Millets are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Hence a good safe food for diabetics but to be had in restricted quantity and safe for those who want to live and eat healthy. Being high in Fibre, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL). See 17 benefits of jowar and why you should have it.
Soya flour : Soy flour is rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass. Soy is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged. A 100 per cent vegetarian high quality protein source that does wonders for young and old. Especially great for growing children.
What's the problem ?
Jaggery (Gur) : When compared to sugar, which provides only empty calories, jaggery is considered to be a superior natural sweetener. Sugar is definitely one of the causes of many chronic diseases, but jaggery too needs to be consumed in moderate amounts. What you would consume is just about a tbsp (18 g) or a tsp (6 g). While those with heart diseases and weight loss can have a dessert made with this quantity of jaggery occasionally as an option to refined sugar, but diabetics need to avoid this sweetener too as it can spike blood sugar levels instantly. Read is jaggery healthy for complete details.
Can diabetics, heart patients and over weight individuals have Healthy Sheera?
Good for heart and weight loss.
No, this recipe is not good for diabetics.
When compared to sugar, which provides only empty calories, jaggery is considered to be a superior natural sweetener. Sugar is definitely one of the causes of many chronic diseases, but jaggery too needs to be consumed in moderate amounts. What you would consume is just about a tbsp (18 g) or a tsp (6 g). While those with heart diseases and weight loss can have a dessert made with this quantity of jaggery occasionally as an option to refined sugar, but diabetics need to avoid this sweetener too as it can spike blood sugar levels instantly.
Can healthy individuals have Healthy Sheera?
Yes.
Healthy Sheera is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 10% of RDA.
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 10% of RDA.
- Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 9% of RDA.
- Phosphorus : Phosphorus works closely with calcium to build bones. 9% of RDA.
- Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 9% of RDA.