For many people, Navratri is a time of celebration, devotion, and fasting. While some devotees choose to forgo grains, onions, and specific spices for these nine days, others opt for healthier alternatives to ensure they receive the nutrition they need. Most of us turn to our beloved vegetable during this time—potatoes! However, if you’re trying to lose weight, consuming potatoes in every meal during these nine days might undermine your weight-loss efforts. Although potatoes are a common fasting snack, their high carbohydrate content can cause blood sugar levels to surge quickly, making weight reduction challenging.
If you’re looking to swap out potatoes for healthier, more manageable vegetables during Navratri, you’re in luck! But which vegetables should you choose? We got in touch with Ms Parmeet Kaur, Head and Chief Nutritionist and Dietician at Marengo Asia Hospital in Gurugram, who shared a ranking of Navratri-approved vegetables that will help you lose weight while adhering to fasting guidelines.
1. Pumpkin
Why it's an excellent substitute: Pumpkin is high in fibre and low in calories, making it ideal for weight loss. Additionally, it contains beta-carotene and other antioxidants that are beneficial for your overall health.
Benefits for weight loss: The high fibre content in pumpkin helps regulate hunger pangs by keeping you full and promoting better digestion. It’s a superior substitute for potatoes because it contains less starch.
Uses: Pumpkin can be used in soups, sabzis (vegetable dishes) that are suitable for fasting, or even pumpkin puree that pairs well with vrat roti.
2. Sweet Potatoes
Why they're an excellent substitute: Sweet potatoes are a great alternative to regular potatoes. They have a lower glycemic index, which means they don’t raise blood sugar levels as quickly as ordinary potatoes. They are high in fibre and contain vitamins A and C, making them more substantial and helping to curb overindulgence.
Benefits for weight loss: Sweet potatoes are richer in fibre than regular potatoes, prolonging feelings of fullness. This helps in reducing calorie intake, which is essential for weight loss.
Uses: Sweet potatoes can be baked, mashed, or boiled. You can also prepare roasted sweet potato salad or sweet potato fries suitable for fasting.
3. Cucumber
Why it's an excellent substitute: Cucumbers are refreshing and hydrating, making them excellent for weight loss. They are composed mostly of water, making them an ideal food to include during fasting, especially if you’re attempting to shed pounds.
Weight-loss benefits: Cucumbers make a great snack or meal supplement due to their high water content and low-calorie count, helping you stay hydrated and curb cravings.
Uses: Cucumbers can be added to salads or enjoyed as a snack with a sprinkle of rock salt and lemon juice.
4. Bottle Gourd (Lauki)
Why it's an excellent substitute: Watery and low in calories, bottle gourd is ideal for anyone trying to lose weight. It’s rich in potassium and vitamin C, which are essential nutrients.
Benefits for weight loss: Bottle gourd is very low in calories and high in water content, promoting feelings of fullness and hydration, thus reducing calorie intake during meals.
Uses: You can prepare a bottle gourd soup or make a simple stir-fry with lauki. Lauki Kofta, made with singhara (water chestnut) flour, is another dish suitable for Navratri.
5. Carrots
Why they're an excellent substitute: Carrots are an excellent vegetable for weight loss due to their high fibre, vitamin, and antioxidant content. Their natural sweetness can also satisfy your cravings during Navratri.
Benefits for weight loss: Carrots are a fantastic food choice for those trying to control their appetite and prevent overeating because they are high in fibre and low in calories.
Uses: Carrots can be cooked in ghee to create a tasty dish suitable for fasting or consumed raw in salads.
6. Spinach
Why it's an excellent substitute: Spinach is one of the best leafy greens for weight loss. Packed with essential minerals like iron, as well as vitamins A, C, and K, it keeps you energized during fasting without adding extra calories.
Benefits for weight loss: Spinach is high in fibre and extremely low in calories, making it an excellent food for promoting fullness and reducing calorie intake.
Uses: Sauteing spinach in ghee or incorporating it into soups and smoothies can create a wholesome fasting meal.
7. Raw Banana
Why it's an excellent substitute: Despite their starchy appearance, raw bananas are a tasty alternative to potatoes during Navratri. They are high in resistant starch and dietary fibre, aiding digestion and weight loss.
Benefits for weight loss: The resistant starch in raw bananas lowers insulin resistance, which aids in fat-burning, making them a good option for weight loss.
Uses: Boiled raw bananas can be added to sabzi recipes or used to make cutlets suitable for fasting.