Nutritional Facts of High Fibre Chillas, Buckwheat Oats Indian Pancake, Calories in High Fibre Chillas, Buckwheat Oats Indian Pancake

by Tarla Dalal
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Equipment
Mixer

How many calories does one High Fibre Chillas have?

One High Fibre Chillas gives 109 calories. Out of which carbohydrates comprise 66 calories, proteins account for 13 calories and remaining calories come from fat which is 30 calories.  One High Fibre Chillas provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. High Fibre Chillas recipebuckwheat and oats Indian pancake | high fibre chilla - Here, these scrumptious buckwheat and oats Indian pancake are made from a batter of buckwheat and curds which are then soaked and ground in a mixer. To the batter we add oats, ginger green chilli paste, carrots and spring onions add crunch to these high fibre chillas as well as their share of nutrition too. This batter is then cooked on a non stick tava to make healthy chillas. 


Let’s see why we love high fibre chillas. Buckwheat keeps your heart healthy and high in fibre and diabetic friendlyOats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. 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.

When served with low-calorie green chutney, this high fibre chillas meal is sure to make a smile bloom on your face.

Is High Fibre Chillas healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Buckwheat Buckwheat is a very good source of Iron and good to prevent anaemia. Rich in folate and good food for pregnant women. Buckwheat keeps your heart healthy and high in fibre and diabetic friendly. Buckwheat is a rich plant based source of protein and excellent option for Vegetarians. See here for 13 benefits of buckwheat and why it's good for you. 

2.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.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

3. Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?

4. Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

5. Spring Onions : The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for DiabeticsSpring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. See detailed benefits of spring onions

6. Coriander (kothmir, dhania) : 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?

Can diabetics, heart patients and over weight individuals have High Fibre Chillas?

Yes, this recipe is good for diabetics, heart and weight loss. Buckwheat is a very good source of Iron and good to prevent anaemia. Rich in folate and good food for pregnant women. Buckwheat keeps your heart healthy and high in fibre and diabetic friendly.

Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels.

Healthy Chutney to have

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander, lehsun ka chutneygreen garlic chutney or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada.

Can healthy individuals have High Fibre Chillas?

Yes. Buckwheat and oats along with some veggies contribute to the fiber content in these nourishing chillas. With 2.7 g of fiber per chilla, these High Fibre Chillas are sure to satiate you for long hours and avoid binge eating. They are very quick and easy breakfast to make once you have soaked the buckwheat for 2 hours. Moreover these chillas also provide a handsome amount of iron, magnesium, calcium, phosphorus and protein. We have suggested using peanut oil to cook these pancakes as peanut oil has more amount of MUFA as compared to other oils like sunflower, safflower or vegetable oils. A greater amount of MUFA helps to keep the linings of the arteries less clogged and thus prevent the onset of heart diseases.

 

High Fibre Chillas is high in

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

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.

How to burn 109 calories that come from High Fibre Chillas?

Walking (6 kmph) = 33 mins

Running (11 kmph) = 11 mins

Cycling (30 kmph) = 15 mins          

Swimming (2 kmph) = 19 mins

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

Value per chila% Daily Values
Energy109 cal5%
Protein3.3 g6%
Carbohydrates16.6 g6%
Fiber2.7 g11%
Fat3.3 g5%
Cholesterol0 mg0%
VITAMINS
Vitamin A385.7 mcg8%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C5.4 mg14%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)11 mcg6%
MINERALS
Calcium47.8 mg8%
Iron3.1 mg15%
Magnesium53.4 mg15%
Phosphorus83.9 mg14%
Sodium14.1 mg1%
Potassium115.7 mg2%
Zinc0.7 mg7%
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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