Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
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Weight loss Journey with Healthy biscuits
Biscuits and cookies are new generation fast food we love eating it when we are free in break and we love biscuits with tea. This is Indian always beloved snacks and this is imposter who kill the intention of those who are losing weight. But if I told you it can be your friend in your weight loss journey.
Why most biscuits fail your weight loss goals
- Refined flour overload – regular biscuits are made with maida, which is low in fibre and spikes blood sugar.
- Much sugar – this is killer of your dream to become healthy and fit. It will help you to loos your intend to become fit
- High unhealthy fats – Low calories fat without nutrition.
Best biscuit option for weight loss
1. Oat biscuits
Oats biscuit are rich in beta-glucan a soluable fiber which slows the digestion and full the stomach for long and stop to crave for snacks.
It has lower glycemic index ( GI ) compared to refined flour biscuits release slow sugar in blood stream and it help to stop energy crashes.
Oats has slow burning crabs which keep your metabolism steady and prevent overeating. Which help our mind to stop to peel the pack of snacks.
2. Multigrain digestive biscuits
Multiple whole grains more nutrients & fiber often made from whole wheat, oats, barley, millet and ragi, which together give more vitamins, minerals and antioxidants. High in fibre which full stomach and prevent overeating.
For a better digestion it has multiple grains which support guts health which help in bowel movement, which help in reducing bloating and gas.
Multigrain biscuits has high GI index which help to regulate in sudden spikes in blood sugar and keeps the hunger under control.
Fiber slows the digestion doesn’t mean that your digestion is ruin it means your stomach is working in regulated way. So it keep your mind shut to stop craving for more food.
3. Ragi biscuits
Ragi biscuit is one of the richest plant-based source of calcium, which supports the bone health during dieting. Its has high in iron which help in fatigue and help you to burn more calories.
This is gluten free snacks those who are gluten allergic they can also eat in their weight loss journey. Gentle for stomach compared to refined flour biscuits.
Ragi ( finger millet ) is packed with dietary fiber, which slows down digestion and helps you feel full for a longer time. This naturally reduce calorie intake and prevent frequent craving for snacks.
Calories can still count even healthy biscuit still has fats. 4 -5 biscuits has 200 calories easily so eat in regulated way.
4. Stevia-sweetened biscuits
Stevia is zero calorie natural sweetener which can be obtain from stevia plants ( Stevia rebaudiana ). So replacing sugar from biscuits stevia is better replacement for it. This is also a calorie deficient so it could be better option for those who have craving for sweet snacks.
Unlike sugar, stevia does not increase blood sugar level which is more friendly for diabetic patient it also control the cravings caused by sudden sugar crashes.
Those who are still struggling for cutting sweet from their life and crave for some sweet snacks. They can replace their sugar crave from stevia based biscuits and other foods.
Stevia sweetened biscuits still have refined flour, unhealthy fats which is came under palm oil or artificial flavour so you can consume 4 -5 biscuits to regulate your craving for eating something crunchy and sweet.
5. Protein biscuits
Protein take longer time to digest other then carbs, which can slow the digestion and keep the stomach full for longer time. During dieting you risk losing muscle along with fat.
Protein help you to preserve lean muscle mass, and keep your metabolism high and support your long term fat burning after eating. This also increase the thermic effect of the body. The body burns more calorie digesting protein compared to carbs or fats – a process called the thermic effect of food ( TEF ).This mean eating protein rich snacks will boost your fat burning capacity.
Look for biscuits with whey protein, pea protein and soy protein rather than just added gluten or cheap fillers.
How to Eat biscuits without Guilt
- Limit quantity – stick to 2 – 3 biscuits, not the whole pack.
- Pair with protein or healthy fat – Like nuts or a boiled egg, to slow down sugar release.
- Avoid late-night craving of biscuits – Eat them in the first half of the day for better metabolism.
- Stay hydrated – Sometimes we mistake thirst for hunger.
Whole wheat biscuits is most recommended biscuit if you are looking for weight loss it has rich in protein and nutrition to keep your digestive system under regulation.
Yes, if you eat biscuits which has no palm oil and made from oats, whole wheat, ragi and multigrain biscuits so it will easily digestive and good to control weight.
If you are eating regular biscuits which contain sugar and fats then definitely not. You should avoid biscuit you can replace that with oats and whole wheat biscuit
Biscuit which contains more nuts like cashew and almonds which contain more fats.
Its depend what kind of biscuits that you are eating generally a small size biscuit contain 25 calorie and medium size contain 50 calorie.
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