A healthy wholesome diet means one which your body appreciates and one that helps you to stay fit and is beneficial in sustaining, strengthening, nourishing the mind.
Eating wholesome food adds more nutrition to our diet. No doubt, all the nutrients are very important but the key nutrient – dietary fibre – plays an extremely important role in keeping our mind and body disease-free.
Several studies undertaken in this area indicate that sufficient intake of fibre-rich diet may help prevent obesity, colon cancer, heart disease, gall stones, irritable bowel syndrome (IBS), diverticulosis, diabetic conditions and mental illnesses.
Dietary fibre increases the bacteria in large intestines which require nitrogen for their growth. This in turn reduces the chances of cancerous changes in the cell by reducing the ammonia in the large bowel. High fibre also reduces the absorption of cholesterol in the diet and also slows down the rate of absorption of sugar from the food in the digestive system, thereby preventing diabetes.
A high fibre diet may also help to relieve stress and anxiety and reduce symptoms of depression. Dietary fibre not only feeds our gut bacteria but fermentable fibre also forms a short chain of fatty acid which nourishes gut health and keeps our mind stress- and anxiety-free.
The most significant sources of fibre are unprocessed wheat bran, whole cereals such as wheat, rice, oats, barley, millets, nuts, legumes such as potato, carrots, turnip, beet, etc. Fruits like mango and guava and leafy vegetables such as lettuce, cabbage, celery and other green leafy vegetables are rich in fibre. Studies show that rice bran and wheat bran are an essential part of a healthy diet. The vegetables with the highest fibre rating include sweet corn, carrot, potato and peas. High ranking fruits are raspberries, pears, strawberries, guavas and mangoes.
Fibre also helps in the absorption of many micronutrients in the body. Fibre and iron together make a great combination. Excessive consumption of fibre should however be avoided.
Fibre can be consumed any time of the day. We can add it in our day to day diet, in any of the meals – breakfast, lunch or dinner. During the day, consuming any high-fibre meal makes us long for fewer calories.
Adding more fibre to our dinner improves the quality of our sleep. And needless to say, good sleep is key to a happy and healthy lifestyle.
So, keep adding fibre in your diet and stay healthy and fit. I am also sharing a recipe which one can eat as breakfast, lunch or dinner.
* Broken Wheat Cutlets image copyright is with Jolly Vin
by Jolly Vin
- 1 cup broken wheat
- 1 cup mixture of shredded vegetables of your choice
- 1 slice of whole wheat bread
- 1/2 teaspoon pepper powder
- 1/2 teaspoon red chilli powder
- 1/2 teaspoon chaat masala
- 1 boiled potato (or 1 steamed raw banana if you are a diabetic)
- 1 tablespoon chopped coriander
- Salt (as per taste)
- Soak the broken wheat for at least one hour.
- Remove the excess water and put the in a bowl. Mash the potato (or raw banana) and add it, along with the shredded vegetables, spices and crushed bread.
- Mix this well and shape the mixture into flat round cutlets or croquettes.
- Shallow fry the cutlets.
- Serve with mint coriander chutney or insert them in pita pockets with some more vegetables and enjoy with dips.