Ispaghol Husk for Weight Loss: 3 Proven Pros & Side Effects
Hello readers! I am back again with yet another video to answer your weight loss concerns and today we will be discussing Ispaghol Husk for Weight Loss (Psyllium Husk). Before getting into the nitty-gritty of today’s blog let me provide you with some background on myself.
I am a certified clinical dietitian working in Lahore. I offer services in weight loss nutrition, hypertension nutrition, child nutrition, PCOS nutrition, and much more. For more information on my areas of expertise be sure to visit my website, where I interact with my patients with regular blogs. I also offer treatment in personalized nutrition and take-up appointments with clients on my website.
So, getting back to Ispaghol. Psyllium husk (Ispaghol) is commonly used as a laxative but has been used for providing many other benefits as well. Ispaghol is a fiber commonly used to treat constipation and clear out toxins from the body. Apart from treating many other underlying conditions, like diabetes and hypertension, Ispaghol is also used to achieve your weight loss goals. Let’s see how!
Benefits Of Ispaghol Husk for Weight Loss
Before we dive into the benefits. Let’s take a quick look at the nutritional value of ispaghol husk.
| Nutrient | Ispaghol Husk (per 100g) | Daily Recommended Intake (Adults) |
|---|---|---|
| Calories | 20 kcal | 2000-2500 kcal (depending on activity) |
| Total Fiber | 70g | 25-30g |
| Carbohydrates | 10g | 130g |
| Protein | 0.4g | 50-60g |
| Fat | 0.2g | 70g |
| Sodium | 0mg | 2300mg |
1. It Is Low in Calories
One of the prime reasons to choose Ispaghol husk for weight loss is because it’s extremely low in calories as it is a fiber supplement. This means you can take Ispaghol 2 to 3 times a day without increasing your calorie intake.
2. It Helps Fight Body Bulge
Since Ispaghol is used as a laxative, it helps in clearing out the colon. It strengthens your digestive system. The fiber adds bulk to the stool, improving gut movement. This helps build a stronger immune system which works to reduce fat in the body.
3. It Increases Satiety
Studies have concluded that Ispaghol reduces hunger pangs and makes you feel fuller. Upon mixing with water, it forms a gel-like consistency and increases in up to ten times its size. This helps make you feel fuller and results in increased satiety. This helps in curbing your appetite without lowering energy levels which aids weight loss.
How To Consume Ispaghol for Weight Loss?
1. With Water
The easiest way to consume Ispaghol husk for weight loss is by taking it with water. Mix some Ispaghol in a glass of warm water. Add lime juice to taste to make it taste a little better and bottom up! This will effectively curb your hunger and help in your weight loss. This works better when taken on an empty stomach.
2. With Food
Ispaghol for weight loss can also be consumed after food. You can take a spoonful of Ispaghol with your breakfast/lunch/dinner and gulp it down with a lot of water. This will help the fiber to bind with the fats in your food and help in reducing weight.
3. With Yogurt/Milk
Mix two tablespoons of Ispaghol husk for weight loss with three tablespoons of yogurt and mix well until combined. This makes the fiber easier to eat as a meal and stops you from untimely snacking which can add up those extra pounds!
Other Health Benefits of Ispaghol
Psyllium husk not only helps to increase satiety, but it also is great for type 2 diabetes patients as it also improves glucose homeostasis and lowers glucose levels. It does this by slowing down the digestion process, so blood sugar levels don’t immediately rise after a meal. Studies have shown Ispaghol to help with improving insulin levels, glucose tolerance, and metabolism.
Ispaghol acts a bulk forming laxative and helps treat constipation by binding to partially digested food that is passing to the small intestine. This fiber is extremely water soluble and because of this, it can absorb large amounts of water. This helps in increasing the moisture of stools and makes them easier to pass.
Along with treating constipation, Ispaghol may also help with diarrhea. Since it is a water absorbing, it can increase the thickness of the stool, hence slowing down its passage down the colon.
Ispaghol is also known to help reduce cholesterol levels by binding to fat and bile acids. The body then excretes these acids and then in the process of replacing them, the liver uses up cholesterol, thereby reducing cholesterol levels in the body. Moreover, psyllium husk increases good cholesterol levels, known as HDL.
In addition to all these benefits, Ispaghol is also known to be good for the heart, as told by the American Heart Association (AHA). It lowers the risk of stroke and obesity. Since psyllium husk is a water soluble fiber, it helps reduce the level of triglycerides in the body and hence lowers the risk of heart disease.
Moreover, Ispaghol has prebiotic effects meaning it helps nourish good bacteria in the body and helps them grow. One its many beneficial qualities is that its fermentation process is very slow which means that it does not elevate gas or discomfort when take with food.
It is also used in treating some symptoms of Polycystic Ovary Syndrome (PCOS). For more information on managing PCOS from the best clinical dietitian in Lahore refer to the PCOS/PCOD blog that is up on my website!
Side Effects of Ispaghol
Although Ispaghol husk for weight loss is very safe to consume, some side effects for special instances must be considered before one takes it regularly.
- The consumption of Ispaghol husk for weight loss in excess might result in the absorption of important minerals in the body. This can cause the mineral levels to drop.
- If you are taking other medication, it would be safer to look up the interaction of that medication with psyllium husk as it can alter the absorption of certain medications and reduce their effects.
- Doses of 5-10 g of Ispaghol three times a day are a safe amount. However, consuming more than that may result in bloating, gas, or intestinal discomfort.
Frequently Asked Questions
Conclusion
In conclusion, with its long list of medical and health benefits, Ispaghol can be a very good addition to your diet as a fiber supplement. If taken regularly and as prescribed in the ways above, it can be greatly helpful in weight loss whilst also being a healthy alternative to restrictive diet regimens.
