traditional indian desert Archives - Indian Vegan Cookbook

Shengdanyachi Chikki (Peanut Brittle)

Peanuts are a nutrient-rich food, packed with protein, healthy fats, fiber, vitamins, and minerals. There is a good amount of dietary fiber in peanuts, which aids in digestion and promotes satiety. However, they also contain phytic acid, which can reduce the absorption of some minerals. They are relatively low in carbohydrates but are calorie dense and so are a good source of energy, especially for young children. The high content of fat in peanuts, though unsaturated including monounsaturated and polyunsaturated fats (which are considered healthy), removes them from the list of ideal ingredients to manage weight. Peanuts are also rich in various vitamins and minerals, such as niacin, vitamin E, folate, manganese, magnesium, potassium, and phosphorus and in antioxidants like resveratrol, which can help protect against oxidative stress and inflammation. Some studies suggest that certain compounds in peanuts, like niacin, may play a role in brain health and cognitive function. The glycemic index (GI) of peanuts is low: around 14. This means that eating peanuts causes a slow and gradual increase in blood sugar levels, making them a good snack option. However, they are rich in fat so higher consumption of peanuts may add to the causes for diabetes. Peanuts are generally considered to have a near-neutral or slightly acidic pH. Raw peanuts have a pH of around 6.9, which is very close to neutral (pH 7), while roasted peanuts have a pH closer to 6.3, slightly more acidic than raw peanuts but still considered low-acid. While peanuts themselves are not acidic, they are considered “acid-forming” in the body. This means that after digestion, they can contribute to a more acidic environment in the body and should be consumed in limited quantities. Some individuals may experience acid reflux or heartburn after consuming peanuts, particularly those with GERD. This is because peanuts are higher in fat than some other nuts, and high-fat foods can sometimes trigger acid reflux. Jaggery, unlike refined sugar, contains a variety of minerals and vitamins, making it a more nutritious sweetener. It’s a good source of iron, calcium, magnesium, potassium, and phosphorus. Additionally, jaggery provides trace amounts of zinc, copper, and vitamins like A, B-complex, C, and E. The glycemic index (GI) of jaggery is 84.4, which places it in the high GI category. Foods with a high GI are digested and absorbed quickly, leading to a rapid spike in blood glucose levels.

Mugache Ladoo (Sweet Whole Green Gram Balls)

Moong beans are one of the best sources of protein as they’re rich in many essential amino acids. (Essential amino acids are those that your body is unable to produce on its own.) Also, the carbohydrates in moong beans seem to be easier to digest than those found in other legumes and are therefore less likely to cause flatulence compared to other types of legumes. Sprouted moong beans contain fewer calories and more free amino acids and may contain as much as six times more antioxidants than regular mung beans than unsprouted ones. Sprouting also reduces the level of phytic acid, which is an antinutrient that can reduce the absorption of minerals like zinc, magnesium and calcium. Mung beans contain many healthy antioxidants, which help neutralize potentially harmful molecules known as free radicals. High amounts of free radicals are linked to chronic inflammation, heart disease, cancers and other diseases. Test-tube studies have found that antioxidants from mung beans can neutralize free radical damage linked to cancer growth in lung and stomach cells. Moong beans are believed to have anti-inflammatory properties that help protect against heat stroke and high body temperatures. Research also shows that mung beans may have properties that can lower LDL or bad cholesterol. Moreover, moong beans may help lower blood pressure as they’re a good source of potassium, magnesium and fibre. Moong beans are high in fibre so are great for digestive health and the soluble fibre (called pectin) in found in moong beans can help keep your bowels regular by speeding up the movement of food through the intestine. Moong beans, like other legumes, also contain resistant starch, which works like soluble fibre that helps nourish your healthy gut bacteria. The bacteria then digest it and turn it into short-chain fatty acids — butyrate, in particular, which has been shown to nourish colon cells, boost the gut’s immune defences and even lower the risk of colon cancer.