Psyllium Is A Valuable Supplement For Health And Weight Loss: Features, Useful Tips And Recipes

Psyllium is not the most obvious product for gut health. In Russia, they practically do not know about him, but in vain. Behind the mysterious name lies a useful supplement for weight loss and proper nutrition. We tell you what psyllium is, for whom it is suitable and how to take this product correctly.

What is psyllium and what are its benefits

Plantain oval is valued in Ayurveda. Ancient healers believed that it helped to cleanse the body of ama - toxic waste products that stick to the walls of the intestines. All thanks to fiber - the husk of Indian psyllium seeds is 80% composed of this substance. At the same time, it contains practically no digestible carbohydrates and fats.

The energy value of 100 g of psyllium is only 42 kcal. This amount of product contains:

• 0.1 g fat;
• 2.9 g proteins;
• 7.3 g of carbohydrates.

Soluble fiber, which is rich in psyllium, is important for gut health. It attracts water and turns into a jelly-like mass. The gel-like substance gently envelops the walls of the stomach and intestines, slows down digestion and has a detox effect. As a result, the absorption of sugar, fats and cholesterol decreases, as well as the level of triglycerides in the blood, the excess of which negatively affects the heart and blood vessels. In addition, psyllium acts as a prebiotic, stimulating the development of beneficial microflora.

Regular intake of psyllium normalizes the digestive system, helps control weight and general condition of the body. Therefore, this supplement is often used in weight loss programs, and is also advised to those who want to improve the functioning of the digestive tract.

Useful properties of psyllium:

• gives a long feeling of satiety, helping not to break loose between main meals;
• helps control blood glucose levels;
• absorbs toxins and removes them from the body;
• helps to lower cholesterol levels;
• normalizes the work of the digestive tract;
• has a laxative effect, contributing to the natural emptying of the intestine;
• reduces the risk of cardiovascular disease.

How to drink psyllium: application features

Psyllium has almost no taste of its own and is easily tolerated. However, this does not mean that it can be consumed in unlimited quantities. As with any dietary supplement, it's worth knowing when to stop.

It is recommended to take no more than 10 g of psyllium (2 tablespoons) diluted in water per day, or up to 9 capsules.

If the dosage is exceeded, in rare cases, discomfort and stomach problems in the form of cramps and bloating are possible. To avoid this, follow these simple instructions:

1. Drink psyllium with plenty of water.
2. Start taking the supplement with small doses.
3. Do not exceed the recommended dosage.

If you have any questions, please consult your doctor. Especially if you are taking multiple supplements and are unsure which order to take them in.

Products with psyllium

Psyllium can be not only a dietary supplement, but an integral part of various dishes. It is valued for the absence of its own bright taste and the ability to impart viscosity and stickiness to products.

Psyllium is a favorite addition for gluten-free bakers. It is a great gluten and egg replacement for delicious PP cookies, muffins, pancakes and even bread.

Ingredients: 5 tbsp. l. psyllium flour (such as from POLEZZNO), 2 tsp. baking powder, 1 tsp. salt, 225 ml water, 150 g almond flour, 2 tsp. apple cider vinegar, 3 egg whites, hemp kernels for decoration.

Cooking method:

1. Mix all dry ingredients in a large bowl. Then add vinegar and proteins. Mix thoroughly.
2. Start whipping the mixture with a mixer, gently adding boiling water. It is better to do it in small portions. The dough should be elastic and dense.
3. Grease your hands with oil and shape the dough into a loaf of bread. Lay it out on the prepared baking sheet. Garnish the bread with hemp kernels.
4. Bake the bread for 50 minutes in an oven preheated to 170°C.

Cooking method:

1. Combine psyllium, salt and baking powder in one bowl. Mix well. In a separate bowl, mix the eggs and combine with the mixture.
2. Boil water and add to mixture. Mix thoroughly.
3. Form buns from the dough and place them on parchment greased with vegetable oil.
4. Place the buns in an oven preheated to 250°C for 15-18 minutes.