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5 Reasons Why You Must Eat Green Peas This Winter

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Green peas are tiny, yet so delicious and widely popular! They are rich in fibre and numerous other important nutrients. Unlike what you have always thought them to be, green peas are not vegetables. They belong to the legume family. They are legumes like chickpeas, peanuts and beans. However, green peas have been commonly sold as a vegetable in canned, fresh or frozen varieties. Green peas are high in starch or complex carbs. They are low in calories and rich in fibre, protein, Vitamin A and Vitamin K. They are also a good source manganese, iron, folate and thiamine. High protein, fibre and low calorie proteins can be included in a weight loss diet as well.

Read below to know the many health benefits green peas

1. They are filling

 

Fibre and protein-rich protein can keep you full for longer. They can be helpful in reducing appetite and weight loss. Protein and fibre together slow down digestion and promote feeling of fullness.

2. Good for heart health

Magnesium, potassium and calcium are heart healthy minerals found in peas. Peas help in preventing high blood pressure, which is a major risk factor for heart disease. Fibre content in peas can help in lowering levels of bad cholesterol in the body. Antioxidants present in green peas are also considered to be heart healthy.

3. Good for digestion

Fibrous green peas are excellent for digestion. They provide intestines with good bacteria, which keep them healthy and promote gut health. Eating a diet rich in fibre adds more weight to your stool, thus facilitating quick passage of waste pass through your body.

4. Green peas can help in keeping blood sugar levels under control

Green peas are relatively low in glycemic index and can help in keeping blood sugar levels under control. Protein and fibre content in peas can further aid keeping blood sugar levels under control. Fibre slows down the rate at which carbs are absorbed in the body. This promotes slower and more stable rise in blood sugar levels.

5. Good for diabetics

Controlled levels of blood sugar are important to keep diabetes under control. People with diabetes can include peas in their diet as it is low in glycemic index. B Vitamins, Vitamin A, K and C are all helpful in reducing risk of diabetes.

However, green peas contain antinutrients like phytic acid and lectins, which have the tendency to absorb with minerals like iron, zinc, calcium and magnesium. Lectins on the other hand may cause gas and bloating.

To prevent these, you can keep portion control under check or prepare them differently, and eat them only when fully cooked.


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Health

Can Garlic Help In Controlling Cholesterol? Our Expert Has The Answer

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High levels of bad cholesterol or LDL cholesterol in your blood can increase risks of heart disease. It is thus important to ensure that your cholesterol levels are under control at all times. Low density lipoprotein (LDL) and high density lipoprotein (HDL) are the two kinds of cholesterol , where the former is referred to as the bad cholesterol and the latter as good cholesterol. While cholesterol is made in the liver, there are certain foods that can increase cholesterol levels. These foods are primarily those high in saturated and trans fat. Similarly, there are foods that lower your cholesterol levels, and one such food item is garlic.

Garlic is a spice which is popular for its benefits on digestion, high blood pressure and inflammation to name a very few. However, there are some studies which talk about cholesterol improving properties of garlic as well.

WebMD says that garlic may reduce total cholesterol in the body by a few percentage points. This however, may only be for the short term. It further adds that garlic may prolong bleeding and blood clotting time. Thus, intake of garlic should be avoided before surgery or intake of any blood thinning drugs.

 

We ask clinical nutritionist Dr Rupali Datta about garlic and its cholesterol-reducing properties. She says, “Allicin is the active compound in garlic, which may be contributing to lowering cholesterol. However, it is more effective in controlling heart diseases vis a vis blood thinning and its anti-inflammatory properties. There are some studies which have talked about minor effect of garlic on cholesterol,” she says.

Foods that help in lowering cholesterol

1. Legumes:

Legumes are rich in minerals, fibre and protein. Some studies say that including legumes in your diet can lower bad cholesterol in the body.

2. Vegetables:

Healthline mentions that some vegetables contain soluble fibre that can help in reducing cholesterol levels in the body. Vegetables like eggplants, carrots and potatoes can all be included in your diet to keep cholesterol and weight under control. They are good for heart health.

3. Berries and fruits:

Fruits are rich in soluble fibre that help in lowering cholesterol levels in the body. Berries and grapes contain plant compounds that can increase good cholesterol and reduce bad cholesterol in the body.

4. Almonds and walnuts:

Including nuts in your diet can be good for heart health. Nuts contain monounsaturated fats. Walnuts contain omega 3s and almonds contain L-arginine, which is an amino acid that helps the body make nitric oxide. This helps in regulating blood pressure.

5. Fatty fish:

Fatty fish like salmon, mackerel and tune are rich sources of omega 3 fatty acids. Omega 3s are good for heart health as they reduce inflammation and stroke risk, and increase levels of good cholesterol in the body.

(Dr Rupali Datta is Consultant Nutritionist at Fortis Escorts)

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Health

Most hip and knee replacements ‘last longer than thought’

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Eight out of 10 knee replacements and six out of 10 hip replacements last as long as 25 years, said a large study from the University of Bristol.

This is much longer than believed, the researchers said, and the findings will help patients and surgeons decide when to carry out surgery, BBC reported.

To date, there has been little data on the success of new hips and knees.

 

But this Lancet research looked at 25 years’ worth of operations, involving more than 500,000 people.

Hip and knee replacements are two of the most common forms of surgery in National Health Service (NHS), but doctors often struggle to answer questions from patients on how long the implants will last.

Nearly 200,000 of the operations were performed in 2017 in England and Wales, with most carried out on people between 60 and 80 years old.

Dr. Jonathan Evans, orthopedic registrar, lead study author and research fellow at Bristol Medical School said, “At best, the NHS has only been able to say how long replacements are designed to last, rather than referring to actual evidence from multiple patients’ experiences of joint replacement surgery.

“Given the improvement in technology and techniques in the last 25 years, we expect that hip or knee replacements put in today may last even longer.”

As the aging population grows, and life expectancy rises, this becomes even more important, Evans added.

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Health

Chronic inflammation can lead to memory problems: Study

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Acute inflammation, that results from injury and does not heal or is recurring, might lead to thinking problems, say experts. The report, which has been published in Neurology, further states that psychological stress and nagging infection can also trigger chronic inflammation.

In order to arrive at this result, blood tests on 12,336 men and women who were of the average age of 57, were conducted. These reports were then segregated and given a “inflammation composite score” based on factors like clotting, white blood cell count, and other tests. The cognitive facilities of the participants were also assessed through routine tests of verbal fluency, memory and processing speed. The study has been quoted in The New York Times.

After controlling for factors like age, blood pressure, heart disease, education, and many others, it was deduced that more the number of inflammatory factors, greater the chance of cognitive decline over 20 years of follow-up. Decline in memory seems to be strongly associated with inflammation.

 

“We know that dementia starts earlier than the appearance of symptoms,” Keenan A Walker, lead author and a postdoctoral researcher at Johns Hopkins said. “We’ve shown that levels of inflammation matter for dementia risk. Reducing chronic inflammation involves the same health behaviors that we already know are important for other reasons — regular exercise, healthy diet, avoiding excessive weight gain and so on,” Walker added.

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