Is Firni good for health

Firni is good for health as it is a low calorie dish with several benefits of Vitamin A, calcium, antioxidants and fiber. The traditional dish of firni is made with basmati rice, milk, nuts, sugar along with cardamom and saffron for enhancing scent and flavour. The sweet dish is known to be diabetic friendly as it doesn’t have any added sugars and thus doesn’t lead to blood sugar spikes. They are also low in fat and cholesterol which also reduces the risk of heart diseases and stroke. The fiber content is also helpful in promoting fullness, improving digestion and aids weight loss. Continue reading to know more on how is firni good for health?

Benefits of Firni for health

The multiple health benefits of firni includes promotion of bone, dental and heart, enhanced energy and resting metabolism, improves digestion and much more. Below mentioned are some of those benefits which can also help you find answers to the doubt of, is firni good for health?

1. Rich in energy
2. Good source of calcium
3. Contains proteins from milk and nuts 
4. Provides vitamins and minerals
5. Easily digestible
6. Helps with hydration
7. Has cultural and emotional significance

1. Rich in energy

The rice present in firni is a rich source of complex carbohydrates which helps boost the energy along with fat and protein content extracted from other ingredients such as milk and nuts. The sweet delight works as an energy booster also because of the presence of several vitamins and minerals such as Vitamin D, B2, B12, magnesium, phosphorus, potassium or iron. They are also significantly helpful in enhancing bone health, boosting immunity, promoting good sleep and overall improving health. 

2. Good source of calcium

The presence of cardamom, saffron and especially milk adds to the health benefits of firni by making it an excellent source of calcium. Calcium is substantially helpful in boosting bone and brain health, reducing the risk of osteoporosis. It also helps with blood flow which lets the vessels relax and constrict along with releasing enzymes and hormones which support bodily functions. Now you have your answer to the doubt of, is firni good for health?

3. Contains proteins from milk and nuts 

The wonderful delicacy of firni comes loaded with 9.3 g of protein in its single serving. Most of these protein content is because of milk and nuts that are used to prepare the dish. Protein helps fuel your energy and carry oxygen throughout your body as well as create antibodies which can assist in fighting off infections and illnesses. Protein also helps promote satiety and suppress hunger along with boosting resting metabolism which can help burn calories even when the body is at rest. This will put you out of your query of, is firni good for health?

4. Provides vitamins and minerals

The various health benefits of firni can be extracted through the abundance of vitamins and minerals present in the dish. It includes calcium, vitamin D, vitamin B12, and riboflavin that improves bone and dental health as well as enhances energy metabolism. The rice present in the dish offers magnesium, phosphorus, and B vitamins which helps in regulating blood pressure and lowers cholesterol that can promote heart health. These are also beneficial in increasing energy production, support various bodily functions, promote healthy skin and good sleep. Meanwhile you may also want to find out, Is dry fruit milkshake good for weight loss?

5. Easily digestible

Firni is made by simmering the ground rice in milk till it breaks down into a soft texture, making it easier to digest and absorb. The dish doesn’t contain any heavy fats or complex spices and its prime ingredient is milk which is rich in lactose and protein that are mostly easier to digest when cooked. Moreover, the fibre content from nuts adds to the health benefits of firni by improving digestion and regulating bowel movements preventing the risk of constipation. 

6. Helps with hydration

Firni can aid in hydration primarily due to its high water content derived from milk. Milk is composed of about 85-90% water, making it a valuable source of hydration. Additionally, the process of cooking firni involves simmering the ingredients in milk, which maintains the liquid content and ensures the dessert retains moisture. This helps to replenish the body’s fluids, especially when consumed as a chilled dessert, providing a refreshing and hydrating effect. 

7. Has cultural and emotional significance

Apart from various health benefits of firni, the dish also holds immense cultural and emotional significance to many Indian households. The sweet dish made with milk, rice and nuts is associated with celebrations, festivals, and family gatherings, often prepared in festivals like Eid or Diwali and even weddings. The delight of firni often symbolises a sweet celebration of cultural unity and pride. 

Now that we have learned how is firni good for health, let’s find if its good for weight loss or not? For a more personalised diet and sustainable results, you can Buy Weight Loss Plan.

Is Firni good for weight loss?

Yes, firni is good for weight loss when consumed in a moderated portion. Firni is a low calorie food which can be added to our diet without increasing the risk of weight gain while also satisfying our sweet cravings. The dish uses natural sweeteners as well as contains complex carbs which can help in slow release of glucose and thus prevent blood sugar spike and also reduces cravings. The fiber and protein present in the meal is extensively helpful in promoting fullness and reducing hunger pangs as well as improving overall gut health. Protein also has a higher thermic effect than fats and carbs which helps in enhancing the resting metabolism that is burning of calories even when the body is at rest. 

Now we can look into some of the healthy and find out effective answers to the doubt, is firni good for weight loss? 

Healthy Recipes of Firni

Below mentioned are some of the healthy recipes that can help you extract the health benefits of firni. 

1. Almond Milk Firni

Ingredients

1. 1/2 cup rice flour
2. 4 cups unsweetened almond milk
3. 1/4 cup honey or maple syrup
4. 1/4 teaspoon cardamom powder
5. 2 tablespoons chopped almonds
6. A pinch of saffron strands (optional)

How to make

1. Soak saffron strands in a tablespoon of warm almond milk.
2. In a pot, bring the almond milk to a gentle boil.
3. Gradually add rice flour while continuously stirring to avoid lumps.
4. Stir in honey or maple syrup and cardamom powder.
5. Continue to cook on low heat, stirring until the mixture thickens to a creamy consistency.
6. Add the soaked saffron and mix well.
7. Garnish with chopped almonds and chill before serving.

2. Coconut Firni

Ingredients

1. 1/2 cup rice flour
2. 3 cups coconut milk
3. 1 cup water
4. 1/4 cup coconut sugar or jaggery
5. 1/4 teaspoon cardamom powder
6. 2 tablespoons shredded coconut
7. 2 tablespoons chopped pistachios

How to make

1. In a pot, combine coconut milk and water, and bring to a gentle boil.
2. Gradually add rice flour while continuously stirring to avoid lumps.
3. Stir in coconut sugar or jaggery and cardamom powder.
4. Continue to cook on low heat, stirring until the mixture thickens to a creamy consistency.
5. Garnish with shredded coconut and chopped pistachios.
6. Chill before serving.

3. Oats Firni

Ingredients

1. 1/2 cup oats, finely ground
2. 4 cups low-fat milk or plant-based milk
3. 1/4 cup honey or maple syrup
4. 1/4 teaspoon cardamom powder
5. 2 tablespoons chopped nuts (almonds, pistachios)
6. A pinch of saffron strands (optional)

How to make

1. Soak saffron strands in a tablespoon of warm milk.
2. In a pot, bring the milk to a gentle boil.
3. Gradually add ground oats while continuously stirring to avoid lumps.
4. Stir in honey or maple syrup and cardamom powder.
5. Continue to cook on low heat, stirring until the mixture thickens to a creamy consistency.
6. Add the soaked saffron and mix well.
7. Garnish with chopped nuts and chill before serving as your go-to healthy snacks.

How to add Firni in diet plan for health benefits?

Below mentioned are the various ways to add the recipe into your diet plan and find positive answers to your doubt of, is firni good for health? 

1. Include superfoods

You can enhance the health benefits of firni by including in it the wonderful delight of superfoods such as chia seeds, flaxseeds. This will add fiber, omega-3 fatty acids, and antioxidants to your diet. They can help in reducing bad cholesterol and increasing good cholesterol, boost immunity and promote satiety. 

2. Choose ingredients wisely 

The ingredients you use to prepare any dish makes all the difference in its overall nutritional profile and thus it’s important to choose the healthy ones. Opt for low fat milk and while adding the sweet taste, go for natural sweeteners like honey or stevia instead of added sugars. 

3. Choose healthy toppings

Avoid using sugary items as toppings for your firni, instead go for healthier options. Some of these would include nuts like almonds, pistachios or walnuts and fruits such as berries or pomegranate seeds. 

4. Portion control

Monitoring the serving size of your food is extremely important as it can help prevent overconsumption and reduce the risk of nutritional deficiency. One should not take more one small serving firni in a day. 

What is the best time to have Firni for health benefits

The best time to have firni for health benefits is typically during or after lunch or dinner as a dessert. Consuming firni at these times can help satisfy sweet cravings in a controlled manner while allowing the body to digest the nutrients effectively. The calcium and protein from the milk in firni can aid in muscle repair and bone health, particularly when consumed post-meal. Firni can also be enjoyed as a healthy evening snacks providing a balance of complex carbs and protein that will keep you satiated for long and also level up your energy while also keeping the calories low.

Expert Review on Is Firni good for health 

Dr. Ayush is a nutritionist who suggests on including firni into our diet plan as it offers several health benefits. As it is rich in various vitamins and minerals such as calcium which strengthens the bone and teeth, magnesium which lowers cholesterol and regulates blood pressure reducing the risk of cardiovascular diseases and also improves sleep by increasing melatonin levels. The dish contains which enhances the bacterial metabolism and also improves overall gut health. The high protein content of the food extracted through milk is equally helpful in promoting satiety as well as retaining lean muscle mass and boosting resting metabolism. 

References 

“Development of low glycemic index instant Phirni (pudding) mix-its visco-thermal, morphological and rheological characterization.” 2022. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9225996/.

“Effects of Cinnamon, Cardamom, Saffron, and Ginger Consumption on Markers of Glycemic Control, Lipid Profile, Oxidative Stress, and Inflammation in Type 2 Diabetes Patients.” n.d. NCBI. Accessed July 18, 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5397291/.

“Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence.” 2016. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5122229/.

FAQs

1. How many calories are in Firni?

A 260 g serving of firni contains 367 calories out of which comprises 8.1 g of fat, 9.3 g of protein and 65 g of carbohydrate. 

2. Which state is famous for Firni?

The state of Kashmir is famous for serving firni as dessert made with ground rice and milk

3. What is the difference between kheer and Firni?

Firni is made with ground rice while kheer is prepared from whole grain rice and it also takes longer to be cooked than firni.

4. What does Firni taste like?

The presence of saffron, rose water or cardamom powder gives a lovely aroma to the taste of firni which is further enhanced by adding pistachios and almonds, giving it a nutty flavour.