Unknown Benefits of Ashura Pudding

The Unknown Benefits of Ashure! Ashure, one of the most beloved desserts of Turkish cuisine, stands out among nutritious flavors with the variety of its ingredients and health benefits. Melike Şeyma Deniz, Nutrition and Dietetics Specialist at Acıbadem Fulya Hospital states: "Ashure; thanks to containing wheat, chickpeas, dried beans, dried figs, dried apricots, hazelnuts, walnuts and cinnamon, stands out both as a good plant-based protein source and as a repository of vitamins and minerals. To make ashure, which is both nutritious and high-calorie, healthier especially for diabetic patients and those following weight-loss diets, the way forward is to reduce sugar and increase fruit when preparing ashure. Another point to be noted is that the amount of nuts rich in good quality fats such as walnuts and hazelnuts must definitely be increased," she says. Melike Şeyma Deniz, emphasizing that portion control is very important when consuming ashure, which is high-calorie due to its rich content, explained 6 benefits that come with ashure and provided important warnings and recommendations.

Protects the heart

Ashure consists of plant-based foods. This means a low saturated fat ratio, which is a risk factor for heart disease. The fiber it contains slows down cholesterol synthesis in the liver, helping to reduce cholesterol levels in the blood. The nuts added to ashure also have a heart and vessel protective effect thanks to the omega 3 they contain. All these features make ashure stand out as a heart-protective dessert.

Facilitates digestion

Fiber intake is very important for a healthy digestive system. Legumes and dried fruits are good sources of fiber.

Ashure stands out as a good source of fiber thanks to foods it contains such as chickpeas, dried beans, dried apricots and dried figs.

Consuming these foods accelerates intestinal movements, helping to reduce complaints such as constipation and indigestion.

Strengthens immunity

For strengthening the immune system, the variety of vitamins, minerals and antioxidant compounds and sufficient amounts of good quality protein are very important. The grains in ashure, B group vitamins, legumes providing good quality plant-based protein, and fruits used providing A, C, E vitamins, and the nuts added providing E vitamin and omega 3, meet almost all the criteria required for strengthening immunity.

Helps with weight control Foods high in fiber content have an important place in blood sugar control and preventing quick hunger. Ashure, being a good source of fiber, can thus be evaluated as a delicious snack that keeps you full for a long time. It both satisfies your sweet cravings and supports fiber intake. When you sprinkle cinnamon on it, you benefit from cinnamon's positive effects on blood sugar control. With these features, ashure can support weight control when portion control is practiced.

Provides protein support for vegetarians

Nutrition and Dietetics Specialist Melike Şeyma Deniz states: "The indispensable foods of vegetarian nutrition plans are; legumes, nuts and fruits. Ashure combines all these 3 points and emerges as a good vegetarian dessert, and can be used as a good plant-based protein source for vegetarians who want to provide diversity in their nutrition and want to consume legumes in ways other than as a meal or cooked and added to salads. Protects eye health The vitamins that stand out for eye health are A, C and E vitamins. Ashure contains all these vitamins. Additionally; adding apricots to ashure increases its benefits for eye health. The beta carotene that gives apricots their orange color works as a precursor to vitamin A, and carotenoids are powerful antioxidants that have an important place in eye health. 1 medium bowl of ashure: 350-400 calories! Nutrition and Dietetics Specialist Melike Şeyma Deniz states: "One of the most important features of the Mediterranean diet, which is recommended worldwide for disease prevention, improving quality of life and treating many diseases, is to increase consumption of legumes such as chickpeas, lentils and dried beans. Thanks to the legumes it contains, ashure stands out as one of the desserts most suited to the Mediterranean diet. However, when consuming a high-calorie dessert like ashure, we need to keep in mind our daily energy needs. When calculated on average; 1 medium bowl of ashure equals 350-400 calories. For this reason, consumption should not be excessive, and no more than two bowls per week should be consumed. Diabetic patients must be much more careful." she states.