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Including Ragi In Your Diet For Weight Loss
“The Kingdom of Heaven is like a grain of mustard seed, which a man took, and sowed in his field; which indeed is smaller than all seeds. But when it is grown, it is greater than the herbs, and becomes a tree, so that the birds of the air come and lodge in its branches.”
— Matthew 13:31–32
The importance of the mustard seed in India is massive. Mustard oil (Sarson ka tel), extracted from mustard seed, is widely used in Indian kitchens. About 40% of the total mustard oil production in India comes from Rajasthan, according to APEDA. The oil is also used in other countries across the globe.
We have heard about the uses of mustard oil for cooking. We also know it is preferred as hair oil by a large number of Indians. But did you know that mustard oil is good for weight loss? The benefits of mustard oil for weight loss aren’t well-known. Read on to learn more and finally achieve your goal weight through the benefits of mustard oil for weight loss.
Mustard oil can be made either by pressing or grinding mustard seeds. First, the seeds are dried, then extracted, then pressed or ground and then filtered. The cold-pressed (kacchi ghani) method of making mustard oil is the most effective as the vital nutrients are not lost to heating.
In the old days, a cow was used to extract oil from mustard seeds, using a wooden cold-press. Today, this method is mechanised.
Serving size: 1 cup
|Omega 3 Fatty Acids||12862mg|
|Omega 6 Fatty Acids||33424mg|
The above-mentioned nutrition facts are for one cup of the oil. On average, we use about 1-2 tablespoons for cooking. A cup contains 16 tablespoons of oil. Before we move on to know the benefits of mustard oil for weight loss, let’s know the values for one tablespoon of mustard oil:
|Omega 3 Fatty Acids||803mg|
|Omega 6 Fatty Acids||2089mg|
According to a study published in The British Journal of Nutrition, mustard brought about diet-induced thermogenesis. Thermogenesis means the production of heat in the human body. The book, titled ‘Nutritional Needs in Hot Environments,’ states that people tend to have a decreased appetite when they feel hot.
When you eat less, you intake fewer calories. It is one of the most significant benefits of mustard oil for weight loss.
Not all fats are bad. Mustard oil is rich in monosaturated and polyunsaturated fats that are good for health. These good fats make up for about 75% of the total fats in mustard oil. Saturated and trans fats or bad fats can cause weight gain.
According to ‘Harvard Medical School’, monosaturated fat can help in better heart health and polyunsaturated fats are essential fats that are needed for body functions like muscle movement, anti-inflammation etc. These healthy fats won’t make you fat.
A study published in the journal ‘Appetite’, found a relation between consumption of omega-3 fatty acids and feeling full. Another study published in the ‘European Journal of Clinical Nutrition‘ found that consuming omega-3 fatty acids can prevent obesity. Mustard oil is rich in omega-3 fatty acids.
Ann Louise Gittleman, a nutritional expert and New York Times best-selling author, recommends that the ratio of omega-3 to omega-6 fatty acids should be 4:1. The omega-6 fatty acids kickstart the mitochondria (energy powerhouses of our body) that metabolically activates the ‘brown fat’ (brown adipose tissue – something that your body otherwise activates when you feel cold). Here’s where one of the unique benefits of mustard oil for weight loss comes in.
This brown fat burns calories to produce heat and help in achieving long-lasting weight loss, according to a study published in a journal named ‘Current Opinion in Endocrinology, Diabetes and Obesity’. Mustard oil contains high amounts of omega-6 fatty acids. It also has a near-perfect ratio of omega-6 to omega-3.
Mustard seeds are rich in B complex vitamins. When cold-pressed, these vitamins are retained. These B vitamins are essential for different kinds of metabolism in our bodies, including fat metabolism, according to a textbook titled, An Introduction to Nutrition by the American Public University. Metabolism plays a role in weight management.
Considering the immense benefits of mustard oil for weight loss, the oil deserves inclusion in your diet. Mustard oil is good for weight loss. There are many ways to use mustard oil. Here’s a tip: Add capsaicin, an ingredient found in peppers, to mustard, to create a fat-burning condiment that you can use for your salad dressings or sandwiches.
Are you trying to lose weight? The benefits of mustard oil for weight loss are too many to give it a miss. So, give it a try?
Including Ragi In Your Diet For Weight Loss