Figs, generally often called anjeer in India, are an amazing supply of vitamins. These green-coloured fruits, when lower open, have pink flesh and quite a few mustard-seed-sized seeds.
As well as, anjeers have a candy flavour and are fairly low in energy, making them a great snack for these seeking to shed pounds. This superfood might be loved recent or dried and is a superb addition to your weight-reduction plan.
Dietary Values of Anjeer
Understanding the dietary values of figs earlier than incorporating them into your life-style is crucial. To provide you an summary, you’ll be able to seek advice from the next values.
As per the USDA, 100 grams of a dried and raw fig consists of the next vitamins:
- Water: 30g
- Power: 249 kCal
- Protein: 3.3g
- Fats: 0.93g
- Carbohydrates: 63.9g
- Fibre: 9.8g
- Vitamin C: 1.2mg
Anjeers are fat-free, cholesterol-free, and wealthy in proteins, fibres, minerals, nutritional vitamins and antioxidants.
This mix that reduces cravings and retains you fuller for longer makes anjeer extremely useful for weight reduction. Figs are additionally a logo of longevity, as they may help to forestall many illnesses.
Learn Extra: Figs: Advantages, Diet, Makes use of and Recipes
Is Anjeer (Figs) Good for Weight Loss?
Figs show to provide out the next advantages in terms of weight reduction:
Satisfies Candy Cravings
If you’re on a weight-reduction plan for weight reduction and nonetheless craving one thing candy, you’ll be able to safely bask in a completely ripe or well-dried fig.
It can present the mandatory candy style you require to curb your dessert cravings Scientific studies counsel {that a} low-fat and low-calorie weight-reduction plan is among the best methods for weight reduction.
Fibre Content material Retains You Full For Longer
Since figs are full of fibre, consuming them may help you are feeling fuller for longer and cut back the urge to snack between meals. It may be useful for sustaining a wholesome weight.
Epidemiological research has indicated that elevated dietary fibre consumption is linked to decrease physique weight. It is because of elevated emotions of satiety and lowered power consumption.
Moreover, it may assist present power all through the day, cut back fatigue, and hold carbohydrate and meals consumption to a minimal.
Wealthy In Antioxidants
A study discovered that recent and dried figs are wealthy in phytochemicals. Phytochemicals, akin to phenolic acids and flavonoids, are potent antioxidants.
Learn extra: Antioxidant Wealthy Meals – Advantages, Varieties, and Precautions
These phytonutrients may help an individual preserve good well being, together with aiding in weight reduction. Moreover, fibre lowers levels of cholesterol and improves bowel actions. All of this results in a more healthy life.
Retains Lively Regardless of Being Low on Energy
Though figs are filled with vitamins, they’re low in energy. Because the dietary information suggests, figs include only a few energy, even lower than different fruits. Due to this fact, you’ll be able to take pleasure in this fruit of longevity guilt-free!
The PHH Notice
Figs, whether or not recent or dried, may help with weight reduction. That’s as a result of they’re excessive in fibre and low in energy, which makes them a superb alternative for these seeking to shed a number of kilos. These fruits, identified in India as anjeer, have been eaten since historic occasions as a result of their dietary worth and medicinal properties. With PHH Professional 2.0, you’ll be able to be taught exactly what number of figs to incorporate in your weight-reduction plan for optimum weight-loss advantages.
Methods to Eat Anjeer (Figs) for Weight Loss
Uncooked Consumption of Contemporary Figs
In case you’re in search of a candy deal with, attempt a completely ripened fig. It is going to be bigger than an unripened one, with a shade of brown and purple. There’s no must peel the pores and skin or fear in regards to the seeds – simply eat it as an entire and benefit from the style!
Consumption of Cooked Figs
You’ll be able to eat anjeer uncooked as a ripened fruit or roast, bake, grill, caramelise or broil it and luxuriate in its crunchiness.
Roasting Anjeers
- To take action, begin by cleansing the figs and patting them dry with a paper towel.
- Later, slice them in half vertically, ranging from their stem to their blossoming finish.
- Subsequent, add these sliced figs, some honey, and a slice of lemon to a dish.
- Later, put them in an oven below 200 levels Celsius for quarter-hour or roast them on a medium flame for 20 minutes.
- One can take pleasure in these roasted figs sizzling or retailer them in a freezer.
Baked Anjeers
- This course of contains stuffing the figs. So you could lower the fig on its 4 sides in order that its inside is uncovered and never fully lower.
- Later, in a separate pan, add some butter and barely warmth these figs.
- Then again, take one other pan and put butter in it. Later, add some cinnamon, honey and any fruit juice.
- Now, add the butter, honey and juice resolution to the figs and put them in an oven for 10 minutes at 190 levels Celsius.
- Lastly, when they’re cooled down, prime them with some yoghurt when they’re cooled down and luxuriate in them.
Grilling Anjeers
- Procure some recent and medium-ripened figs.
- Subsequent, in a grill pan, put the cleaned, dried figs and guarantee to grill them below they purchase a golden color.
- Flip them on each side till the fig turns into tender and comfortable.
- Lastly, take pleasure in these fruits with any wholesome sauce or plain.
Caramelised Anjeers
- Take a non-stick pan and warmth some butter.
- Subsequent, add some honey and vanilla and stir them for two minutes.
- Later, add the figs lower into cubes and prepare dinner them for a while till they’re tender.
- Then, add dry fruits like hazelnut or badam and saute them.
- Lastly, serve this dish with yoghurt.
Dried Anjeers
To have a chunk of a tasty dried anjeer, one can use the next methodology:
- Drying Below the Solar:
- Begin by cleansing your anjeers effectively and completely below water, ideally chilly.
- Subsequent, dry them with a fabric, tissue or a paper towel, whichever is obtainable.
- Later, lower it in half in a vertical form, from the stem to the fruit’s blossom finish.
- After that, organize the slices you’ve made on a clear tray. Then, cowl that tray with a skinny, comfortable cotton fabric or baking paper.
- Lastly, let the tray stuffed with Anjeer slices dry below the solar by placing it in your sunny spots. Then, after the sundown, deliver the tray inside.
- Repeat this course of for not less than 5-6 days. Regardless, the drying period varies relying on the weather conditions of your environment.
- When the slices are dried adequately with a crunchy really feel, you’ll be able to retailer them in air-tight containers.
- Later, you’ll be able to retailer these containers in your fridge or at room temperature.
Conclusion
Your well being must be your primary precedence. To take care of a wholesome life-style, one should make sacrifices, notably within the face of weight problems, a worldwide downside. Consuming fewer energy and carbohydrates is an effective way to shed pounds and keep in form.
Figs have distinctive dietary properties and provide many well being advantages, so consuming them is an effective way to regulate weight and cut back fats across the stomach space.
PHH gives the proper alternative for anybody desirous to shed pounds.
The knowledgeable nutritionists can create a customized plan for you based mostly in your well being situation and supply dietary ideas for making your journey to a more healthy weight profitable. The PHH app gives entry to numerous wholesome recipes, together with amla juice.
Steadily Requested Questions (FAQs)
Q. What number of Anjeer to eat each day for weight reduction?
A. Anjeer or figs are an amazing snack for weight reduction. Consuming a small handful (roughly 5-6 items) of anjeer each day may help to scale back cravings and hold you feeling full all through the day. Consuming anjeer each day may help management starvation, enhance metabolism, and promote weight reduction.
Q. Do figs burn stomach fats?
A. Figs are a wholesome snack possibility which will assist promote weight reduction, together with the fats loss within the stomach space. They include a great quantity of dietary fibre, which helps cut back urge for food and retains you feeling fuller for longer. Moreover, the pure sweetness of figs may help fulfill sugar cravings and cut back your total calorie consumption. It might finally result in decreased stomach fats. Figs are additionally excessive in antioxidants, which may help cut back irritation and enhance digestion, contributing to stomach fats loss.
Q. What’s the finest time to eat Anjeer?
A. One of the best time to eat anjeer for weight reduction is within the morning, earlier than breakfast. Consuming anjeer within the morning may help regulate blood sugar ranges, which may help forestall cravings all through the day and cut back the chance of overeating. Moreover, anjeer is wealthy in dietary fibre and may help hold you feeling full for longer, which may help suppress cravings.
Q. What are the disadvantages of Anjeer?
A. Anjeer promotes simple digestion and helps with constipation as a result of its fewer laxatives. Nevertheless, when one consumes them in extra each day, they will expertise diarrhoea or free stools. Additionally, overconsumption of this fruit can result in liver and gut points in the long term.
Q. Is Anjeer excessive in sugar?
A. In comparison with recent Anjeer, the dried ones are barely greater in sugar. Though, folks with diabetes can have anjeer as it’s simple to digest. Nevertheless, it’s best to eat dried or recent anjeer by monitoring your sugar ranges. Luckily, with PHH professional 2.0, one can regulate the sugar ranges of their meals consumption.
Q. Do figs have unwanted effects?
A. Similar to another meals, figs, too, have some unwanted effects, particularly when one consumes them in bigger portions. Overconsumption of this fruit may end up in diarrhoea, free stools, and blood thinning as they improve haemoglobin. Additionally, anjeer could cause rhinitis, anaphylactic shock or conjunctivitis as a result of its chemical composition.
The Analysis Sources
1. U.S. DEPARTMENT OF AGRICULTURE, Knowledge Kind: SR Legacy | Meals Class: Fruits and Fruit Juices | FDC ID: 174665 | NDB Quantity:9094 | FDC Revealed:4/1/2019
https://fdc.nal.usda.gov/fdc-app.html#/food-details/174665/nutrients
2. Arvaniti, Olga & Samaras, Yiannis & Gatidou, Georgia & Thomaidis, Nikolaos & Stasinakis, Athanasios. (2019). Evaluate on recent and dried figs: Chemical evaluation and prevalence of phytochemical compounds, antioxidant capability and well being results. Meals Analysis Worldwide. 119. 10.1016/j.foodres.2019.01.055.
https://www.researchgate.net/publication/330639947
3. Kim JY. Optimum Eating regimen Methods for Weight Loss and Weight Loss Upkeep. J Obes Metab Syndr. 2021 Mar 30;30(1):20-31. doi: 10.7570/jomes20065. PMID: 33107442; PMCID: PMC8017325.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/
4. Clark MJ, Slavin JL. The impact of fibre on satiety and meals consumption: a scientific assessment. J Am Coll Nutr. 2013;32(3):200-11. doi: 10.1080/07315724.2013.791194. PMID: 23885994.