Nutritional Facts of Gathiya Subzi, Ganthiya Subzi, Calories in Gathiya Subzi, Ganthiya Subzi

by Tarla Dalal
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How many calories does one serving of Gathiya Subzi, Ganthiya Subzi have?

One serving of  Gathiya Subzi, Ganthiya Subzi  gives  377 calories. Out of which carbohydrates comprise 99 calories, proteins account for 39 calories and remaining calories come from fat which is 239 calories.  One serving of  Gathiya Subzi, Ganthiya Subzi provides about 19 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to see serving of  Gathiya Subzi, Ganthiya Subzi calories.  Another popular Gujarati subzi, this ensures that you can place something interesting at the dinner table even when fresh vegetables are not available.

Most households have ganthia in their pantry—even otherwise, it is readily available in stores these days. Ganthia subzi tastes great, can be prepared in just a jiffy with least effort.

Serve with hot rotis and Cabbage Kachumber .

Roti
Roti

Is Gathiya Subzi, Ganthiya Subzi healthy?

Gathiya Subzi, Ganthiya Subzi are not good for weight loss, diabetics and weight watchers.

Lets understand the ingredients of Gathiya Subzi, Ganthiya Subzi

What's good in this Gathiya Subzi, Ganthiya Subzi recipes!

Gathiya : Ganthia is a popular tea-time snack made of flavoured and deep-fried besan strips. The crunchy Gujarati snack tastes best with deep-fried chillies, pickles and tea. It can also be used as an ingredient in chivdas and mixtures. Ganthiais also used to make subzi in Gujarati homes. Ganthia is made by combining besan, salt, soda bi-carb, carom seeds, water, etc. into a smooth dough, which is then pressed into a sev maker and deep-fried in oil. It can be made spicier by adding more of spices and chillies or kept bland, as per your choice.

Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest source of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

Hing ( Asafoetida) : The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.

Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

What's the problem in this Gathiya Subzi, Ganthiya Subzi recipes!?

Deep fried foods : This recipe has Gathiya which is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process. Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and then they don't function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body. That's how your body gets healthier by eating the right stuff. 

Can diabetics, heart patients and over weight individuals have Gathiya Subzi, Ganthiya Subzi?

No, this recipe is not healthy and good for diabetics, heart and weight loss. This recipe has Gathiya which is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process.

Can healthy individuals have Gathiya Subzi, Ganthiya Subzi?

No, this recipe is not healthy.

What is the healthy option for Gathiya Subzi, Ganthiya Subzi?

Here are some super healthy dal recipes like palak toovar dalkhatta urad dal recipeUrad Dal with Spinachsuva masoor dal recipehariyali dal recipe and healthy kadhi recipe

 Urad Dal with Spinach, Healthy Urad Dal with Spinach

Urad Dal with Spinach, Healthy Urad Dal with Spinach

Gathiya Subzi, Ganthiya Subzi is high in these.

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

3. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet. 

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

Skip having Indian junk foods like pav bhaji, bata vada, pakoras, gulab jamun as they cause your body to have insulance resistance. The resultant is your body will store more carbohydrates as fats, causing storage of fat in the stomach causing a paunch and slowing down of our fat burning process. So its a bad cyle which causes you more more hunger and fatigue every time you eat junk food. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.    

       

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. Stress. The easiest way to kill your immune system is chronic stress. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. Workout builds immunity and keeps virus or bugs away. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss, builds immunity and keeps virus or bugs away.

How to burn 377 calories that come from Gathiya Subzi, Ganthiya Subzi?

Walking (6 kmph) = 1 hour 53 mins 

Running (11 kmph) = 38 mins 

Cycling (30 kmph) = 50 mins 

Swimming (2 kmph) = 1 hour 5 mins 

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy377 cal19%
Protein9.3 g17%
Carbohydrates23.9 g8%
Fiber5.7 g23%
Fat26.2 g40%
Cholesterol6 mg2%
VITAMINS
Vitamin A303.3 mcg6%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C0.8 mg2%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)56.5 mcg28%
MINERALS
Calcium99.4 mg17%
Iron2 mg10%
Magnesium7.1 mg2%
Phosphorus48.8 mg8%
Sodium34.1 mg2%
Potassium299.4 mg6%
Zinc0.6 mg6%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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