Nutritional Facts of Palak Baby Corn Subzi, Calories in Palak Baby Corn Subzi

by Tarla Dalal
This calorie page has been viewed 750 times

How many calories does one serving of Palak Baby Corn Subzi have?

One serving of Palak Baby Corn Subzi gives 92 calories. Out of which carbohydrates comprise 61 calories, proteins account for 16 calories and remaining calories come from fat which is 20 calories.  One serving of Palak Baby Corn Subzi provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Palak Baby Corn Subzi Recipe. This is a low cal version of palak paneer in which I have used baby corn instead. Baby corn apart from being low in calories and fat as compared to other vegetables also imparts a crispy texture to the subzi.

Is Palak Baby Corn Subzi healthy?

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

Let's understand the Ingredients.

What's good.

1. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

2. Baby Corn : Since baby corn are picked much before the maturing stage, they hold a lower starch content. ½ cup baby corn adds in only 6.7 g of carbs, which is relatively low.  Baby corn acts as a broom and helps maintain healthy bowels and avoid constipation.  Baby corn is a good source of fiber. Keep an eye on the portion size always for  diabetics, that’s very important to have controlled amount of starch per day. Those with cardiac problems have no reason to avoid baby corn. The soluble fiber in baby corn can help in reducing cholesterol levels. See detailed benefits of baby corn

3. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

4. Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

Can diabetics, heart patients and over weight individuals have Palak Baby Corn Subzi?

Yes, this recipe is good for diabetics, heart and weight loss. Baby corn is a good source of fiber. Keep an eye on the portion size always for  diabetics, that’s very important to have controlled amount of starch per day. Those with cardiac problems have no reason to avoid baby corn. The soluble fiber in baby corn can help in reducing cholesterol levels.

Can healthy individuals have Palak Baby Corn Subzi?

Yes.

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. 

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. 

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.

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover.

Palak Baby Corn Subzi is high in

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

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

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

4. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

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 92 calories that come from Palak Baby Corn Subzi?

Walking (6 kmph) = 28 mins

Running (11 kmph) = 9 mins

Cycling (30 kmph) = 12 mins          

Swimming (2 kmph) = 16 mins

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

Value per serving% Daily Values
Energy92 cal5%
Protein4.1 g7%
Carbohydrates15.3 g5%
Fiber2.8 g11%
Fat2.2 g3%
Cholesterol0 mg0%
VITAMINS
Vitamin A3899.6 mcg81%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C22.7 mg57%
Vitamin E1.4 mg9%
Folic Acid (Vitamin B9)94.1 mcg47%
MINERALS
Calcium128.7 mg21%
Iron2.1 mg10%
Magnesium60.8 mg17%
Phosphorus55.2 mg9%
Sodium59.8 mg3%
Potassium230.5 mg5%
Zinc0.4 mg4%
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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