Published on: 16 July 2019
Last Updated on: 10 December 2021
These days, all the love goes to boneless skinless chicken breasts. Maybe because they cook quickly, they are healthy and they are cheap. Baked Chicken Thigh Recipe is very delicious. How about making a case for skin-on bone-in chicken thighs, because honestly, they are all-around better. Thighs are better because they contain more fat and as you know fatter means more flavor. Skin-on together with dark meat is a bit more extra fat, which makes a huge difference in the flavor. Is there really any delicacy more delicious than a crispy chicken skin?
Chicken thighs are not difficult in cooking, but compared to chicken breasts, they need a little more style especially if you want to bake them. Just follow the below simple rules and you will never have to sit through a single boring chicken dinner.
Baked Chicken Thigh Recipe Procedure You Need To Follow
Pat the chicken thighs dry:
This easy procedure makes a big difference when going through a garlic butter baked chicken thigh recipe because while baking, moisture forms steam that will provide you pale, flabby skin rather than delicious golden skin. Pick up a couple of paper towels and dab the thighs on each side.
Let the chicken thighs come to room temperature:
Placing out your chicken thighs to reach room temperature delivers huge things as the end result. Basically, if you bake your chicken cold, the outside cooks quicker than the inside which is colder, and the outside will be overcooked by the time the piece at the center reaches up to room temperature. Basically, it is simple to overcook chicken thighs when they are cold, therefore forming dry meat. The process does not take long, so you do not need to worry. Chicken thighs are quite tiny, so they will only take about thirty minutes to arrive at room temp. If you take them out at a similar same time as you preheat the oven, you will be good to go!
Generously season the thighs:
In a baked chicken thigh recipe, the thighs are better when seasoned generously. Season each side using salt and remember to not season the inside. While the thigh cooks, the salt will dissolve its way inside it, thus entirely flavoring every piece. Salt assists the meat in maintaining its moisture, making the thighs more juicy and plumper.
Preheat your oven up to 425 degrees and pat the chicken thighs dry using a paper towel. Season the meat using pepper and salt.
Stir thyme, lemon zest, garlic, and butter together inside a medium bowl.
Rub the butter mixture on the chicken thighs.
Put chicken thighs, potatoes and lemon rounds inside a 9″-x-13″ baking dish. Bake the thighs until it registers 160°F on an instant-read thermometer, about thirty-five minutes.
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Let’s begin with discovering some facts. In 2022, the total revenue of the global protein snacks market share was valued at USD 4.1 billion and is expected to cross USD 10 billion by 2032. There are a whole lot of reasons why we are witnessing a boom in the protein snacks market. A lesser known fact is that protein is the most important macronutrient required by the body.
Even though people are aware of how important protein is for maintaining a healthy and balanced diet, they often forget to include enough protein in their diets. And that’s when protein rich snacks play an important role. It's like having a nutritious pack by your side at all times.
Let’s look into the remarkable benefits of including protein-rich snacks in your diet.
7 Benefits of Eating Protein Rich Snacks
While everyone’s busy watching their sugar and calorie intake, people forget to keep a check on the protein intake. High protein snacks play a key role in fueling our cells and powering our body. The beauty of these protein-packed treats lies in their versatility, catering to both fitness and non-fitness enthusiasts. Now, let's delve into the myriad of benefits of protein rich snacks.
Weight Management
Protein-rich snacks are a great addition to a weight management plan. Protein is a macronutrient and therefore these snacks are hard to digest. This is responsible to increase satiety and help curb hunger, reducing the chances of unnecessary snacking. Also, those moments of sudden hunger pangs, overeating and feeling tempted to munch on chips can be put to ease. Including protein-rich snacks in your diet can help in controlling cravings, promoting a feeling of fullness and making healthy food choices. Additionally, protein also has a modest play in boosting metabolism and burning more calories.
Muscle Growth & Repair
Protein packed snacks play a vital role in muscle growth and repair by providing the necessary amino acids. It is one of the most essential food items for those seeking to build or maintain muscle mass. These superhero of nutrients are the building block of muscles and also promote regeneration of lost muscle. Protein rich-snacks can be a great go to post-workout meal as it helps in muscle recovery and development.
Blood Sugar Regulation
In the present times, maintaining a stable blood sugar level is quite a challenge. However, it is the most important thing to do, especially for people with diabetes and for those who are at risk of developing it. High protein snacks have the ability to prevent sharp spikes and drops in blood sugar, providing a controlled sugar level. Research suggests that when protein is combined with a source of healthy fats or fiber, protein can slow down the absorption of glucose into the bloodstream, preventing sudden blood sugar fluctuations.
Sustained Energy Levels
Protein is a powerhouse of macronutrients. Since it takes a long to digest unlike carbohydrates, protein-rich snacks can effectively keep you energized and focussed. Snacks like protein puffs, Greek yogurt and protein bars are not just satisfying but also offer sustained energy. Protein loaded food can stimulate energy production in the cells and up the breakdown of fat to produce energy.
Improves Heart Health
Incorporating protein-packed snacks to your daily routine can potentially safeguard your health. Some findings from an American study reveals that people who consume a good amount of protein have a remarkable 40% reduced risk of developing high blood pressure, compared to those who skimp on this nutrient. So, why not take a proactive approach to your health and make sure you're getting enough protein?
Good For The Bones
There’s a common misconception that eating too much protein is bad for the bones. This is based on the theory that protein increases acid levels in the body, leading to reduced Bone Mineral Density (BMD). However, in reality, consuming an adequate amount of protein actually helps maintain strong bones as you get older. So, here's some food for thought: snacking on protein-rich foods can truly work wonders for your overall health.
An Improved Immune System
And here’s what we are all looking for -an improved immune system. Protein-rich snacks play a crucial role in building a strong immune system and production of powerful antibodies to combat a range of illnesses. Including protein-rich snacks in our daily routine can provide the necessary amino acids needed for the synthesis of antibodies. These snacks can include a variety of options such as nuts, seeds, yogurt, lean meats, and legumes. As mentioned, these nutrients also stabilize blood sugar levels that indirectly support the immune system.
One Last Thought:
With so many incredible benefits, including protein rich snacks in your diet is a smart choice. While you do so, it’s important to choose snacks that are not only high in protein but also balanced in terms of other essential nutrients like healthy fats, fiber, vitamins, and minerals. This will ensure that you are getting a well-rounded snack that provides sustained energy and supports overall health.
By prioritizing protein-rich snacks , you can enjoy an appetizing and nutritious way to fuel your body throughout the day.
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Is Indian food healthy? – Of course, they are. There are plenty of Indian dishes that are rich in nutrients, spices, and whole foods.
Although there are innumerable gastronomic options, there are many healthier options. In fact, some food recipes are based on Ayurveda, which is Ancient India’s system of medicine.
In this article, you will learn about the nutritional benefits of Indian food and the balanced dietary profile of Indian food. Also, you will learn about the health benefits of Indian food and healthy Indian cooking techniques.
Moreover, you will also learn about common myths about Indian food. Hence, to learn more, read on to the end of the article.
Is Indian Food Healthy?
Indian cuisine has a variety of food options consisting of both healthy and unhealthy options. Here, this article aims to consider only healthy Indian food.
Generally, in Indian food, you will find a blend of diverse flavors and healthy food traditions. In fact, apart from satisfying your taste buds, Indian food will improve your health.
One of the most notable aspects of Indian food is that you will find a rich array of ingredients. Traditionally, the Indian diet uses a variety of whole grains, fruits, legumes, and vegetables.
Interestingly, each of them contributes significantly to health benefits. Whole grains like whole wheat, brown rice, and millet play a significant part in Indian meals.
Apart from that, Indian food items are rich in antioxidants. This is because they have many spices that are full of antioxidants. For example, antioxidants in cloves and ginger contain anti-inflammatory properties. Apart from that, cardamom also contains antioxidants.
Basically, antioxidants are molecules that prevent oxidation damage in your body cells. Moreover, it also reduces when damage is done. Hence, Indians mostly follow a diet that is high in antioxidants. As a result, there are fewer risks of diseases like heart disease and cancer.
Balanced Dietary Profile Of Indian Food
Here is a balanced dietary profile of Indian food that you need to know about:
Food ItemsBalanced Dietary ProfileFruits and VegetablesGenerally, an everyday Indian diet includes 400 grams of vegetables and 100 grams of fruits.Cereals and PulsesEach day, a balanced diet consists of 250 grams of cereals.DiaryA balanced Indian diet consists of 200-250 ml of milk and milk products daily.ProteinIndian food contains 85 grams of protein in the form of eggs, animal protein, and pulses daily.Nuts and Seeds35 grams of nuts and seeds daily also fall under a balanced diet.
To ensure a balanced diet, you must cook your food well and make sure that the food is soft and less salty and spicy. Although Indian food has a lot of spices, the healthy options contain multiple healthy spices in the right amount.
Moreover, when consuming meat, milk, poultry, or any animal protein, make sure they are moderate in number. Furthermore, when you have a balanced diet, you must drink plenty of water and take fewer beverages.
Health Benefits Of Common Indian Ingredients
The following are the health benefits of common Indian food ingredients:
1. Spices
Since ancient times, India is known as the land of spices. Even today, India is the biggest exporter of spices in the world. Moreover, Indian food contains a variety of spices.
Here are some spices and their benefits:
Turmeric: It contains curcumin. This item has antioxidant and anti-inflammatory properties.
Cumin Seeds: They help in the digestion process and boost the immune system of your body.
Coriander Seeds: These help you to regulate your blood sugar levels.
Cardamom: It helps you to lower blood pressure levels.
Cinnamon: This spice can reduce heart risks.
2. Vegetables, Pulses, And Lentils
Indian foods contain vegetables in food items. These vegetables provide vitamins inside your body. Also, vegetables lower cholesterol and improve vision. Moreover, many pulses contain vitamins A, B, C, and E. Apart from that, they also contain minerals like iron, potassium, and zinc.
On the other hand, lentils and vegetables also promote heart health. This is because they have less saturated fat and high fiber.
3. Whole Grains And High Fiber Foods
Healthy Indian food items contain whole grains like wheat flour and brown rice. These items provide fiber, carbohydrates, and protein.
On the other hand, chickpeas, and other fruits and vegetables help you in the digestion process. Thereby, you can maintain a healthy weight and ensure there are no risks of chronic diseases.
Indian Cooking Techniques And Their Impact On Health
Generally, Indian cooking techniques preserve nutrients in the food items (vegetables, seafood, and meat). On the other hand, there are tempering methods and slow-cooking techniques, with the help of which you can ensure you get all the nutrients in your body.
Here are some of the major Indian healthy cooking techniques that you must know about:
1. Steaming
This is one of the healthiest cooking methods, where you ensure all nutrients in the food stay. Here, you cook the food with minimum water and little to no oil. In this case, you preserve all the vitamins and minerals in vegetables, fish, and meat.
2. Tadka
In this technique, you have to heat spices quickly in a little oil. Then, you have to add them to the main dish. Thereby, you add flavor without increasing the fat content in the food.
3. Dum Cooking
Dum is a slow-cooking method. Basically, you have to seal food in a pot-shaped cooker and add a small amount of liquid. Hence, you can allow flavors to develop inside the food. As a result, there is no need for excessive oil in the food.
4. Grilling
As you might already know, grilling is a simple way to cook vegetables and meat. Meanwhile, with this process, you can retain all the nutrients in the food. Also, you can add a nice-looking character to the food.
5. Pressure Cooking
In this way, you can cook food quickly with a low amount of water. As a result, you preserve most of the nutrients in the food item. Apart from that, this process also helps you to reduce your cooking time.
Why Is Indian Food One of the Healthiest Cuisines in the World?
Indian food is one of the healthiest cuisines in the world. This is because of good reasons. One of the major reasons is that it relies heavily on lentils, whole grains, vegetables, and diverse spices with low health benefits and saturated fats.
As a result, these food items are rich in nutrients and are dense with fibers when prepared with traditional techniques.
The following are some of the major reasons why Indian food items are healthy:
Stable ingredients in Indian food are high in fiber.
Due to India being a large and diverse country, a wide variety of vegetables are available. As a result, all the essential vitamins and minerals are available through food.
Moreover, a variety of spices available in India come with potential health benefits.
Traditional Indian food items use less amount of oil in cooking. Also, they focus mostly on healthy fats like ghee (moderate amount, of course).
Lentils are common in Indian cuisine and offer a complete profile of amino acids.
Many Indian foods feature fermented items like yogurt, which improve your gut health.
The Vegetarian Advantage of Indian Cuisine
India has an extensive variety of dishes full of flavors and delicacies. However, most consist primarily of lentils, vegetables, legumes, and whole grains.
This provides a nutritious, high-fiber, and well-rounded diet for vegetarians. Apart from that, these food items are full of diverse vitamins and many protein sources.
There is a vast array of vegetarian dishes in Indian cuisine. Moreover, due to the high range of species, it enhances the taste and offers potential benefits.
Common Myths About Indian Food Being Unhealthy
Here are some myths about Indian food that you will find common (however, they are just myths):
“Indian food is unhealthy and fatty”: This is a common misconception in the West because most Indian restaurants in Western Countries add a lot of oil and ghee to food items. However, this is not the case in Indian households.
“Indian foods are spicy”: When people think of spices, they align it with the word hot. Actually, India produces a lot of healthy spices. By adding those spices to food, you can make your food healthy.
“Indian desserts are too sweet”: Again, this is a myth as desserts differ with changing regions. Some regions in India create homemade desserts which are actually healthy.
Try Indian Food Now
Is Indian food healthy? – Now you know the answer to this question. You can see that there are multiple myths about Indian food, and they multiply with misinformation on social media.
India is the land of Yoga and Ayurveda. Hence, multiple healthy food options are available if you cook with the right ingredients.
Do you have more information about healthy Indian foods? Please share your opinions in the comments section below.
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When you are into bodybuilding, your primary goal is to build muscles through weightlifting and proper nutrition. Bulking is a part of the bodybuilding process. However, bulking requires proper nutrition along with weightlifting. You need to consume the best bulking foods to ensure the right nutrition.
In this article, you will learn about the best bulking foods. Here, this article will explain the key nutrients bulking nutrients and the best protein sources.
Apart from that, you will also learn about the best fat and carbohydrate sources useful for bulking. Finally, you will also get some tips for effective bulking. Hence, to learn more, read on to the end of the article.
Why Is Bulking Integral To Bodybuilding?
Generally, bodybuilding involves two phases: bulking and cutting. In the former, the goal is to gain weight and build muscles, while the latter consists in reducing body fat.
Basically, bulking is a dietary process where you consume excess calories for muscle growth and weight gain. In fact, it is a common approach that athletes and bodybuilders use to increase their strength and muscle mass.
Hence, bulking refers to an increase in calories that your body consumes when it is in the process of intense weight training.
It is the stage where you gain muscles in your body. Here, you have to consume more calories than your body needs. However, you do it for a set period of time (4-6 months).
The extra calories that you consume works as a necessary fuel for muscle growth. Moreover, it provides strength to your body through weight training.
Best Bulking Foods: A General Overview
In bulking, your focus should be to give your body more energy than it consumes, thus creating a calorie surplus.
Meanwhile, this surplus creates extra energy, with the help of which your body creates muscle mass. Moreover, this energy helps you repair damaged tissues and fuel intense workouts.
Actually, bulking is one of the most important aspects of muscle growth. This is because if you build muscles, you must provide your body with enough energy. This way, it can build and repair damaged muscle tissues after your workout.
However, just because you are bulking, it does not mean that you have to consume as much food as possible. In fact, you must choose the best bulking foods and count your macronutrients. This way, you can support your muscle growth and minimize fat gain.
Key Nutrients For Bulking
If you want to achieve a clean bulk, you have to make smart food choices. In fact, if your choice of food is poor, it will lead to “dirty bulking.” As a result, you will end up with a lot of accumulated fat and minimal muscle gain.
In fact, in healthy bulking, you must consume quality foods and minimize your fat gains. This is because your goal is to maximize your muscle gain and ensure proper metabolism.
When bulking, you must focus on protein, carbohydrates, and healthy fats. Here is a breakdown of each nutrient you need for muscle gain:
Proteins
The importance of protein in muscle growth and repair is the highest. This is because proteins are the building blocks of muscles. Hence, in your bulking phase, aim to have a higher protein intake.
Consume 1g of protein for each pound of your body weight. For example, if your body weight is 180 lbs, consume 180 grams of protein each day when you are bulking.
Some good sources of lean protein include lean meats, eggs, poultry, fish, dairy products, lentils, beans, etc.
Carbohydrates
Carbohydrates help you in providing energy for intense workouts. Also, it helps create a bulk in the muscles. Basically, carbs replenish the glycogen inside your muscles.
However, when you are bulking, take 1.5 grams of carbs for 1 lb of your weight. For example, if your body weight is 180 lbs, consume 250-270 grams of carbs daily when you are bulking.
When choosing carbs for bulking, focus on consuming complex carbohydrates. These include brown rice, whole grains, fruits, sweet potatoes, and vegetables.
Fats
Healthy fats are necessary for overall health and hormone production. Apart from that, it also helps in nutrient absorption. Hence, to consume healthy fats, you can include sources like nuts, seeds, avocados, olive oil, fatty fish, etc.
Best Protein Sources For Bulking
The following are some of the best protein sources when you are in your bulking phase:
Lean Meats: Some good sources of protein are chicken or turkey. This is because they have less saturated fat than red meat. For instance, you will get 18-25 grams of protein from 100 grams of chicken breast.
Dairy Products: Generally, Greek yogurt, cottage cheese, and milk have high protein and high calories. Hence, they help you to build muscles faster. Apart from that, cottage cheese helps you in muscle recovery and growth due to its slow and steady dissolution.
Fish and Seafood: Fishes like salmon, tuna, and shrimp are high in protein and healthy fat. Hence, you can consider consuming them from time to time.
Eggs: Eggs are a good and fast-acting source of lean protein. Also, it contains healthy cholesterol. However, do not consume the egg yolk (yellow part) more than 2 in a day as it will increase cholesterol in your body. Meanwhile, you can consume multiple egg whites of boiled eggs in a single day. In fact, this is a good source of lean protein.
Plant-Based Proteins: Plant-based proteins are lean and healthy at the same time. Some good sources of such protein are beans, lentils, tofu, and tempeh.
Protein Supplements: If you eat too much, you will feel bloated at the end of the day. Hence, you need protein supplements that will help you supplement the shortage of protein that you consume in a day. Some examples of protein supplements are whey protein, casein protein, and plant-based protein powders.
Best Carbohydrate Sources For Bulking
Here are some of the best bulking foods for carbohydrates that will help you during the bulking phase:
Sweet Potatoes: a great post-workout snack that contains nutrients and fibers. Also, it will help you restore glycogen levels in your body.
Fruits: Different types of fruits come with various nutrients and carbohydrates. Apart from that, fruits also add antioxidants to your body. For instance, a good fruit option to consume after a workout is a banana.
Whole Grains: You can find whole-grain bread and pasta helping you consume complex carbs. Generally, they contain more vitamins, fiber, and minerals. Apart from that, you can also choose brown rice to get good-quality carbs.
Legumes and Quinoa: Quinoa, beans, and lentils are excellent sources of carbohydrates.
Best Fat Sources For Bulking
Here are some of the best bulking foods for healthy fats that you can use during your bulking phase:
Nuts and Seeds: Some essential and healthy sources of fats are almonds, chia seeds, walnuts, and flaxseeds.
Oils: For instance, coconut oil, olive oil, and avocado oil are great additions when considering fat for your diet. Hence, try to use coconut oil and olive oil in your cooking. This way, you can increase healthy fats and additional calories.
Avocados: Avocadoes are rich in healthy fats and nutrients. Basically, they contain monounsaturated fatty acids that add healthy calories and fat to your diet. Also, it is a source of antioxidants and vitamin E.
Fatty Fish: Salmon, mackerel, and sardines are fatty fishes that help you remain healthy and achieve clean bulk. Also, a large dose of omega-3 fatty acids, can improve your joints and cardiovascular health.
Dairy: Full-fat yogurt and cheese help your muscle restore glycogen stores. This helps more in the muscle-building process.
Tips For Effective Bulking
The following are some of the major tips for effective bulking:
Meal Frequency: Eating multiple times a day is important to ensure a good flow of nutrients and faster metabolism. Hence, make sure to eat small multiple times throughout the day.
Caloric Surplus: Always count your calories and your nutrients. For instance, if you see a caloric surplus to support muscle growth, you will have more energy for intense workouts and repairing damaged tissues.
Hydration: Since you are working out and eating a lot, you must stay hydrated. This will support overall health and performance.
Consistency: When you are in your bulking phase, be consistent with your diet and workout. Moreover, make sure to adjust your Intake. For instance, you can tweak calorie and nutrient intake based on progress and goals.
Common Mistakes To Avoid
To ensure efficient bulking, here are some common mistakes you must avoid:
Do not eat too much quickly, as it will get difficult to cut later on.
Make sure there is not a big gap between the two meals.
Getting ample rest will not be helpful for your muscles. Basically, your muscles need to get rest for growth. Hence, it would help if you got enough sleep when you are working out regularly.
Do cardio at least once a week. This helps you increase your appetite and helps you break down your calories faster.
Summing Up
Now you know the best bulking foods to help you grow your muscles and gain muscle weight. However, your nutrient intake and workout must go hand in hand. Only then will you get your desired results.
Do you have more suggestions on the best bulking foods to consume? Please share your ideas and opinions in the comments section below.
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