How many calories does one Saatdhan Paratha have?
One Saatdhan Paratha gives 80 calories. Out of which carbohydrates comprise 56 calories, proteins account for 8 calories and remaining calories come from fat which is 16 calories. One Saatdhan Paratha provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
Click here to view. Saatdhan Paratha recipe. Remember the old folk lore – “Seven in One Go”? Well, with the combination of seven flours used in this paratha, you can be the soldier who really slayed seven giants! Seven wholesome flours come together with grated veggies to create a meal that your body will be thankful to have! Rich in iron, the Saatdhan Paratha is a sure to be a hit with your family because the combination of flours and veggies ensures a soft and succulent texture.
Is Saatdhan Paratha healthy?
Yes, this recipe is healthy as its made of 6 very healthy flours.
Let's understand the Ingredients.
1. Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.
2. Jowar Flour : Jowar flour is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Jowar and all Millets are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Hence a good safe food for diabetics but to be had in restricted quantity and safe for those who want to live and eat healthy. Being high in Fibre, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL). See 17 benefits of jowar and why you should have it.
3. Bajra flour : Bajra flour is high in protein and is a complete protein for vegetarians when combined with dal. So as a Vegetarian, include bajra in your diet. Bajra is a great option for those on a gluten free diet. Bajra is rich in Magnesium which improves insulin response by lowering insulin resistance which is good for Diabetics and healthy heart but to be had in restricted quantity and had with low fat curds or raita to minimise the carb impact. See here for the 18 benefits of bajra flour and why you should have it.
4. Ragi flour ( Nachni flour) : Ragi flour is high in protein and great source for vegetarians. In addition its gluten free, fiber rich food which in turn is good for diabetics and a healthy heart. Ragi flour creates a much lower surge in sugar levels compared to wheat. Ragi is rich in Magnesium which improves insulin response by lowering insulin resistance. A must read for the 11 benefits of ragi to include in your daily diet.
5. Besan : Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells (WBC) in the bone marrow. See 10 detailed benefits of besan and why it's good for you.
6. Maize flour ( makai ka atta) : Maize flour is a carbohydrate rich and energy rich flour loaded with fibre. Cornmeal prevents your blood sugar from shooting up and loaded with Zinc which is necessary for the formation of insulin. Maize flour is a good source of magnesium which is necessary for maintaining a steady heartbeat and normal blood pressure. The fibre binds with the bile salts and throws it out of the body, which helps in reducing the cholesterol from the body and good for heart. Find out is maize flour is healthy and how to make it part of your diet.
7. Doodhi (bottle gourd, lauki) : With extremely low levels of sodium, this doodhi is highly suitable for those with high BP. It helps reduce blood cholesterol levels and regulate blood pressure and ensures a proper blood flow to heart and they're onwards to all parts of the body. It helps prevent acidity and good for diabetics. See the 10 benefits of bottlegourd article for complete information.
8. 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.
9. 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 A, vitamin 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?
1. Rice flour (chawal ka atta) : Rice flour is high in carbohydrates, not a good source of protein. Since it is made from polished rice it has no vitamins and minerals. Consumption of rice flour can cause inflammtion in your body and not good for heart patients and diabetics. See full details on is rice flour bad for you?
2. Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking. The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oil, canola oil, coconut oil and peanut oil. You must read the super article to find the facts of which oil is the healthiest avoid vegetable oil.
Can diabetics, heart patients and over weight individuals have Saatdhan Paratha?
Yes, but restricted quanitiy for diabetics as there is little rice flour used in the recipe. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Maize flour is a carbohydrate rich and energy rich flour loaded with fibre.
What is a healthy accompaniment to this paratha?
We suggest you pair it with homemade curds using cows milk or low fat curds.
Basic Homemade Curd, Dahi Or Yogurt Using Cow's Milk
Can healthy individuals have Saatdhan Paratha?
Yes. This recipe has 6 healthy flours to make the paratha. Jowar flour is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin.
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. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that.
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.
How to burn 80 calories that come from Saatdhan Paratha?
Walking (6 kmph) = 24 mins
Running (11 kmph) = 8 mins
Cycling (30 kmph) = 11 mins
Swimming (2 kmph) = 14 mins
Note: These values are approximate and calorie burning differs in each individual.