Best foods to eat on empty stomach every morning as per nutritionists
When it comes to weight loss, lifestyle disorders, nutrition-relation advice, weight gain and so on, there are many misconceptions and myths.
Therefore, it’s always best to follow the advice of an expert to understand what is right and what is wrong. A common query that many seek the answer to is what one should eat on an empty stomach every morning and if this should differ according to one’s health conditions.
Taking to her Instagram account celebrity nutritionist Rujuta Diwekar addresses this concern as she shares guidelines to help you choose the best foods that will help to provide you with the fuel you need to get the most out of your day.
“Start your day with a banana, or soaked almonds, or soaked black raisins and not with tea or coffee,” Diwekar advises.
What is the quantity you should eat?
1 banana: If you have digestion issues or experience sugar cravings after a meal, the nutritionist suggests eating a banana. She also advises to “buy fresh, local variety. Buy at least 2-3 times a week and do not bring them home in plastic bags, use a cloth bag instead.”
6-7 soaked raisins: If you experience terrible PMS or have low energy throughout the day, add 1-2 kesar or saffron strands about 10 days before the start of your period.
PMS or premenstrual syndrome is a group of symptoms women experience between ovulation and a period. For instance, mood swings, irritability, food cravings and so on.
4-5 soaked and peeled almonds: If you have insulin resistance, diabetes, PCOD, low fertility, or poor sleep quality, pick the local variety of almonds as it is more nutritious.
PCOD (Polycystic Ovarian Disease) is a hormonal disorder caused by hormonal imbalance and genetic tendencies.
Diwekar goes on to advise that for those with PCOD, switch to 6-7 raisins and 1-2 strands of kesar 10 days before your periods.
Health benefits of bananas, almonds and raisins
An earlier report in Healthline explains that bananas have a relatively low glycemic index (GI) and therefore, it is a low-GI food.
The GI is a measure of how quickly carbs in food enter your bloodstream and raise blood sugar.
The frequent consumption of high-GI foods is known to trigger sugar cravings.
Additionally, green unripe bananas reportedly contain considerable amounts of resistant starch and pectin which are types of dietary fibre.
These dietary fibres act as prebiotic nutrients and thus support the growth of beneficial gut bacteria, which in turn promotes gut health.
Scientists have associated several potential health benefits with almonds. Apparently, almonds contain nutrients that may help prevent cancer, make bones strong, promote heart health, and more informs the site Medical News Today (MNT).
Apparently, just a handful of almonds contain one-eighth of a person’s daily protein needs.
While nuts like almonds are rich in fibre and magnesium and are good for weight management, and heart health, fruits like bananas are a rich source of many vitamins, minerals, and antioxidants which promote skin health, heart health, as well as gut health, Zoya Surve, dietician, Bhatia Hospital Mumbai, India, told The Indian Express.
Raisins on the other hand, are a powerhouse of energy and a rich source of fibre, vitamins, and minerals.
They are naturally sweet and though they are high in sugar and calories, they are beneficial to our health if consumed in moderation. Raisins can help in digestion, improve iron levels, and keep your bones strong, informs Healthline.
Here are some notes to keep in mind after your morning meal on an empty stomach according to the expert.
• You can have tea or coffee 10-15 minutes post this meal
• Drink a glass of plain water before this meal
• Eat this meal within 20 minutes of waking up or after taking the thyroid pill
• Do your workout/ yoga, etc., 15-20 minutes after this meal
• If you are not working out, have your breakfast within an hour of this meal
• Don’t discard it, but drink the water in which you have soaked the raisins
The nutrition expert also shares some answers to common FAQs. She mentions that for those who don’t like bananas, “pick any regional, local fruit that is currently in season.”
For those individuals suffering from all three health issues – the expert recommends eating all three foods, banana, almonds, and raisins on different days.
She notes, “Pick the one you most like eating as the first meal in the morning. Also, feel free to eat a banana today, almonds tomorrow, or raisins the day after.”
Diwekar also recommends the exact food you should eat if you have PCOD. “Soaked almonds and then 10 days before periods switch to soaked raisins and kesar. If you are unable to predict the period date, make the switch when you begin to feel bloated or irritated,” she explains.
Apparently, this same advice can be followed for endometriosis and adenomyosis too.
Both endometriosis and adenomyosis cause symptoms such as unusual menstrual bleeding, pelvic pain, and heavy periods, informs MNT.