Decoding celebrity nutritionist Rujuta Diwekar’s ‘three special foods’ for a healthy Navratri

Then she spoke about the benefits of consuming dry dates. “For its fibre, iron, and good taste, you should start your day with dry dates, especially if you are craving sugar,” suggested Diwekar.

For kids, she recommended, “I think a lot of us have forgotten our badam and kaju puris. Almond, cashew or pistachio can be used to make this with some spices and sugar.”

 

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But how effective are these foods when incorporated into your diet during the Navratri period? Registered dietitian Anushree Sharma offers valuable insights on this topic.

Specific gut health benefits of raw bananas

Sharma says, “Raw bananas differ significantly from ripened bananas in terms of their nutritional composition. They contain a higher amount of starch, which gets converted into simpler carbohydrates as they ripen. This increased starch content leads to a slower digestion process, resulting in a lower glycemic index (GI) for raw bananas.” 

Consequently, she continues that they are beneficial for gut health, as the starch helps regulate bowel movements and prevents constipation. “Additionally, raw bananas are considered good probiotics. Although they share similarities with other fruits, the type of fibre and the GI can vary. To maintain optimal gut health, it’s essential to consume a diverse array of fruits, such as guava and pears, rather than relying solely on one type,” Sharma advises. 

She stresses, “When it comes to raw banana wafers, ensure that they are baked and not fried.”

Role of dry dates in helping manage sugar cravings and improve digestion

Sharma agrees with Diwekar that dry dates are another nutritious option worth considering. “They are naturally sweet and rich in fibre, making them an excellent choice for those craving something sweet. Their high fibre content not only provides a sense of fullness but also helps reduce overall cravings.”

Moreover, dry dates are gut-friendly due to their fibre, vitamins, and minerals. They also contain polyphenols, which play a crucial role in maintaining healthy gut bacteria, thereby promoting better digestion and preventing gut inflammation.

Raw bananas are considered good probiotics. (Source: Freepik)

Can badam and kaju puris offer substantial nutritional benefits for adults and children? 

When it comes to healthy snack options, kaju puri (cashew puri) or badam puri (almond puri) can be good choices for kids, offering calories and nutritional benefits from the healthy fats and some protein found in nuts and milk. Sharma points out that the first thing to consider, as mentioned previously, is whether these badam and kaju puris “are fried or baked.” She says, “I will always recommend baked puris over fried ones.”

For adults, especially those with health conditions like diabetes or heart issues, opting for baked versions instead of fried snacks is more beneficial, recommends Sharma. “Even children who are overweight should steer clear of fried options. Other healthy snacks to consider include makhana (fox nuts), makhana kheer (pudding) with less sugar, popcorn, dry fruit laddoos made with jaggery, and dry fruit panjiri (a sweet made from wheat and coconut).”

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.