Know ‘Nutritionist’ approved ‘Binge food’ list!?

#WellnessWednesday

Know ‘Nutritionist’ approved ‘Binge food’ list!?

We understood BED (Binge Eating Disorder) in last article of #WellnessWednesday section. We saw pathology, reasons & treatment options of BED in this article.

And though not pathological but we all love to binge on food once in a while…

Be it a very stressful situation, very boring dull day or on a ‘no specific reason’ sleepless night… these are few of the common incidences when we tend to fall prey to this binging spree.

But today here I am to tell you while you are working on this habit and mind you it’s a process which is not going to happen overnight… so while you are working on it and you get an BED attack; don’t worry… there are few foods on which you can easily binge on and still not really make huge caloric difference in your day’s calorie calculation.

Doesn’t that sound like a ‘bliss’?

So people here we are presenting you a list of your ‘eat as much you want’ (binge food)…

1] Cucumber: It has 95% of water content. So you are bound to feel full but not gain much calories. 100 grams of cucumber only contains 10 calories. It Contains lots of Antioxidants. It is loaded with vitamins and minerals which help skin, hair and eyes. These properties make it superfood to binge on.

2] Tomatoes: Tomatoes are full of lycopene, vitamins A, C, and B2, folic acid, fiber, chromium, and potassium. It can help protect against cancer, maintain healthy blood pressure, and reduce blood glucose in people with diabetes. Tomatoes contain key carotenoids such as lutein and lycopene. They are practically devoid of calories; they only contain 16 calories and provide us with various nutrients vitalfor our health.

3] Cauliflower: Cauliflower is an excellent source of vitamins C and K. It’s most nutritious when eaten raw. It aids in reducing high blood pressure. Cauliflower helps reduce the risk of cancer. It strengthens your immune system. It hardly has 31 calories in 100 grams of cauliflower. With little ‘non calorie gain’ seasoning [salt, pepper, chili flakes, oregano etc.] cauliflower is a fun binge snack.

4] Green Peas: Peas are very low in calories: a cup of peas which is around 50 grams of peas contains around 35 kcal. They Support Healthy Blood Sugar Control. They’re quite rich both infiber and protein. This makes it safe haven of binging spree.

5] Broccoli:  It has lots of fiber, vitamins and minerals. It’s a good source of folate (folic acid) and also provides potassium. It can fulfill approximately 20% of daily fiber requirement. It is loaded with vitamin A, C, E and K. Broccoli shares cancer fighting and immune boosting properties with other cruciferous vegetables. It also has eye care and skin care properties. Due to its fiber content it’s best binging food for you if you are trying to lose weight. Only 34 calories in 100 grams of broccoli.

6] Carrots: It contains 88% water. Only 41 calories in 100 grams of carrots. It is crunchy, tasty and highly nutritious. Carrots are a particularly good source of beta-carotene, fiber, vitamin K, potassium and antioxidants. They are a weight loss friendly food and have been linked to lower cholesterol levels and improved eye health.

7] Strawberries: Strawberries are rich in vitamins C and K, potassium and fiber and have an anti-inflammatory effect. Also provide a good dose of folic acid, manganese and potassium. These are also excellent for all those losing weight but have sweet-tooth. As these can very well satisfy sweet cravings. Juicy 100 grams strawberries only contain 32 calories.

8] Blackberries: Blackberries are full of antioxidants and vitamin C. Blackberries are a very good source of manganese, and vitamin K. They also provide high amounts antioxidant compounds, anthocyanins and other flavonoids that may boost memory function. Plus, they have an amazing taste. They’re safe even for those who have been on a diet for a long time. The caloric content of 100 grams of blackberries is only 43 calories.

9] Blueberries: Blueberries have more antioxidants than any other fruit. Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C. Therefore, a cup of blueberries will help you balance your diet. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory. This fruit is light in calories, so you don’t have to worry about the risk of gaining weight. It only has 57 calories in 100 grams of blueberries.

10] Oranges: Oranges are one of the most delicious fruits. They are best known for their vitamin C content. Vitamin C, which is vital for the proper function of a healthy immune system. By the way, the white stuff under the orange skin, the pith, contains a lot of fiber, which helps to lower cholesterol. So it’s better not to take pith off the orange.  100 Grams of oranges have around 47 calories. So you can easily binge on oranges and get healthier.

11] Melon: If you are having sugar cravings in your binging spree then melons are your best friends. Rather than binging on any of the sweet junk, empty calories go for this fruit. Melon will satisfy your sweet tooth without blowing your diet off. 100 grams of melon contains around 20 calories only. It contains over half the recommended daily value of vitamins A and C. Melon can tone your skin and provide anti-ageing benefits due to the presence of vitamins A, B and C. An anticoagulant called adenosine present in melon fruit can stop the clotting of blood cells which causes stroke or heart disease. Melons lower the risk of heart disease by smoothing the blood in the body.

12] Buttermilk: Buttermilk is a wonder drink when you are feeling empty. It contains lots of proteins, calcium, sodium, and potassium. 100 ml of buttermilk contains around 40 calories. Buttermilk is also good source of probiotics. It helps calm the stomach. Buttermilk is very effective against dehydration. It can be a good binging companion during your weight-loss journey. It improves immunity as well.

So people enjoy your ‘Binge’ journey with these healthy options which will keep you full as well as healthy and not affect your calorie chart of the day.

Add few salts & seasoning to make these foods all the more interesting.