5 Indian Super foods for effective diet after Bariatric Surgery
Superfoods are mostly plant-based and animal-based foods that are considered to be highly nutritious and hence good for one’s health. Incorporating superfoods into your diet can help you get substantial amounts of nutrients with very few calories. They are also filling and hence they are appropriate for a stomach that is reduced in size after Bariatric Surgery. Here are 5 Indian Superfoods for a highly effective diet after bariatric surgery.
Sardines (Mathi meen)
Sardines are an excellent source of protein that is also packed with omega-3 fatty acids. This essential fatty acid is not only beneficial for our brain and heart health, but it helps in reducing belly fat. In fact, they are considered to rouse enzymes that promote fat burning. Sardines are also known for their high amounts of calcium which makes them the highest non-dairy source of calcium. Selenium, which is found in large quantities in sardines are vital for the optimal functioning of your overall immune system. Since sardines have low glycemic index because they have high protein content they are good for diabetic patients and also for weight loss.
A hearty bowl of chicken soup keeps you full. Ingredients that are rich in fiber like capsicum, cabbage, etc, can be added making the soup a wholesome food. Many other nutritious ingredients of the chicken soup aids in easier digestion. Chicken soup also keeps you hydrated. Chicken soup also contains gelatin which is a source of hydrophilic colloids that attract gastric juices aiding digestion. Chicken is a source of high protein, which helps in building and sustaining our muscles. Unlike other meat, chicken is lean in nature. This means it does not contain much fat. Eating chicken thus allows you to lose weight in a healthy way.
Lamb or Mutton
Lamb or mutton is red meat that is highly rich in iron. Like other meats, lamb or mutton is primarily composed of protein. Almost 25-26% of a lean cooked lamb contains protein. Lamb or mutton is a great source of food that provides all nine essential amino acids necessary for the growth and maintenance of our body. Organ meats of sheep or goats, like, liver, heart, intestine, brain, etc are prized sources of nutrients. These organ meats are rich in vitamins like A, D, E, K and particularly rich in vitamin B12. Organ meats are also rich in iron, magnesium, selenium, and zinc. Lamb blood is a delicacy in South India. Lamb blood is loaded with zinc, calcium and iron. So look for organ meat after you have undergone bariatric surgery and your body has healed completely. But always have organ meat in moderation.
Millets were once an integral part of the Indian diet. Over the years, the use of millets in the Indian diet has dwindled due to the advent of fast foods and other packed foods. But millets are high in fiber and nutrients and low in calories which make it an ideal superfood to include it in your diet. Millets are rich in minerals like calcium, copper, iron, magnesium, phosphorus, potassium and selenium. It is also rich in vitamins like folic acid, pantothenic acid, niacin, riboflavin, vitamin B6, C, E and K. The high fibre content helps in lowering LDL cholesterol (bad cholesterol) and increasing HDL cholesterol in our body. Additionally, its fibre content helps in digestion and prevents constipation. Millets are also gluten-free and are definitely an excellent food for people who have undergone bariatric surgery.
Paneer and Tofu
Paneer, Indian cottage cheese is jam-packed with nutrients. Tofu is similar to paneer made from soymilk. Someone allergic to milk products can use tofu instead. Since paneer is primarily made from cow’s milk, it is highly rich in casein, a protein. Paneer or tofu can be eaten with or without cooking. Its high calcium content ensures healthy bones, teeth, heart muscles and smooth nerve functioning too. The healthy amount of phosphorus present in paneer aids in digestion and easy bowel movement. The magnesium present in paneer helps in making stools softer and easier to pass. The protein density in paneer or tofu can keep you full for a long time and helps in keeping your hunger pangs at bay.