Fiber: An unsung hero, our gut bacteria loves!

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FIBER: AN UNSUNG HERO, OUR GUT BACTERIA LOVES!

Blog > Fiber: An unsung hero, our gut bacteria loves!

Fiber: An unsung hero, our gut bacteria loves!

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Fiber: An unsung hero, our gut bacteria loves!
 Dietary Fiber is actually a complex carbohydrate and can be thought of as a macronutrient along with carbohydrates, protein, fat and water. The only big difference is, it is not absorbed by the body. Typically, our body converts 100% of the carbs from the foods we eat to glucose before digestion. The only exception is fiber, which the body does not absorb.
 
Having adequate dietary fiber contributes to build a healthy gut microbial population by deterring the growth of nasty gut bacterial pathogens. The short chain fatty acid produced by these good gut microbes in turn has anti-inflammatory and anti-carcinogenic properties.
 
There are 2 main kinds of fiber; Soluble and Insoluble Fiber.
 
Soluble fiber dissolves in water to form a gel that helps digestion and regulate the blood sugar level. In addition, some types of soluble fibers like ?-glucan (found in oats and barley) have been strongly linked to lowering cholesterol – especially LDL – and blood pressure.
 
Insoluble fiber attracts water and helps the transit of bulk through the lower gut, promoting the fecal excretion of carcinogens like nitrosamines. Reducing the transit time also reduces exposure of gut mucosa to these carcinogens, reducing risk of colorectal cancer.
 
Consumption of food rich in dietary fiber is absolutely necessary for wellness. Unfortunately, this is often lacking in most diets. Legumes, nuts, wholegrains, fruits and vegetables as well as non-starchy vegetables are great sources of fiber. Might seem obvious, but it may be important to clarify that meats and dairy products don’t contain any fiber.

Which fibers are in which foods? 
Soluble fibers are widely available in beans, oats, citrus, apples, psyllium, nuts. Insoluble fibers are found in whole grains, legumes, carrots, cucumber, tomatoes and the peels and skin of fruits and vegetables. Before you get hung up on the classification, know also that most fiber-containing foods contain portions of both soluble and insoluble fibers. It’s more important to be consume sufficient amounts of fiber each day than worrying which type it is.
 
How much fibre is enough?
The recommended daily fibre intake for healthy adults is 25g. However, it’s not immediately clear what that looks like from the foods we consume. To get a third of your daily requirements, here are some portion sizes for reference; 1 cup raspberries, ½ cup navy beans, 85g tempeh, 1 large pear, 1½ cup broccoli, 2 cup spinach, ? cup cooked chickpea, 2 medium apples.

Getting more fibre into your day
Look for whole grain cereals and oats for breakfast. Trade out white rice, bread, and pasta for brown rice and whole grain products. Got a sweet tooth? Swap dessert for fruits like apples, oranges, guavas. Dark vegetables like artichokes, carrot, beets, broccoli, brussels are also super fibrous that go into an easy one-pot roast. Add legumes like kidney beans, chickpeas, or lentils to soups for extra fiber, and flax seeds and chia seeds to your salads. 
 
Does cooking affect fibre content in our food?
There could be a misconception whereby cooking will result in fiber loss. That is not true! However, “fiber loss” can occur when you over peeled the skin of fruits and vegetables. Do you know? Peels of fruits and vegetables contain up to 31% of total fibers! Besides fiber, they also carry a high amount of nutrients. Next time when you’re having your apples, wash the skin clean and eat them straight with their skin on! 

 



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Know your Fats!

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KNOW YOUR FATS!

Blog > Know your Fats!

Know your Fats!

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Know your Fats!

Fat is an essential nutrient because it is the building block of all cell membranes, muscle movement and the protective shield around the nerves and helps us absorb vitamins in our food.

Countless studies have shown it is not so much the fat in the diet that makes us gain weight, but rather it is the sugar and refined carbohydrates. Fats form the body’s reserve of energy to survive and be fuelled.

Scientifically fats are polymeric chains of carbons, known as fatty acid and there are four types of fat: Monounsaturated, Polyunsaturated, Saturated and Trans-fat. Monounsaturated fat means that there is only one saturated bond in the fatty acid while in Polyunsaturated fat, there are no saturated bonds in the fatty acid chain. In Saturated fats, all bonds in the fatty acid chains are saturated bonds. Trans-fat is a chemical synthesized form by the food industry. The structural differences in turn have a profound impact on our health.  The bad fats, saturated and trans fats, tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil).

 

Sources of fats in your diet. 
Oils rich in Monounsaturated fat includes Olive oil, sesame seed oil and peanut oil ( and yes, peanut butter too if these are naturally ground without addition of saturated fat). These are good fats that lower risk of heart disease, blood pressure, stroke and bad LDL Cholesterol.

Oils rich in Polyunsaturated fats are sunflower, soya bean, flaxseed and walnut. Most Polyunsaturated fats from plants are of the Omega 6 type except for flaxseed and walnut oil which is rich in the Omega 3 type (ALA).

Saturated fat is the least desirable as it increases LDL Cholesterol and negatively impacts heart health. Fortunately, plants do not have too high levels of saturated fat except for palm kernel (not palm oil) and coconut fat. Saturated fat is the predominant fat in animal products like meat or dairy.

Sesame Oil: excellent source of healthy fats for the heart. 
Omega-6 fatty acids are important for heart health and sesame oil has it in spades. A ¼ cup contains 7.84 gm polyunsaturated and also 6.75 gm monounsaturated fats, and it’s low in saturated fat. Sesame oil comprises 82% fatty acids and studies have shown it lowers cholesterol levels. This oil is also integral to Ayurvedic medicine, and in fact is known as ‘Nalla Yennai’ in Tamil, meaning ‘the beneficial oil’.

 

Coconut Oil: is it really good for you or not?
Used for centuries in many cultures for cooking. But it’s 90% saturated fat, which raises bad cholesterol. However, it also contains medium chain fatty acids that don’t deposit as fat in our bodies. So, what’s the bottom line?? Consume it in moderation. Be aware of the sat fat but also know that it’s plant-based & healthier than using butter. Virgin coconut oil is best for light cooking but avoid high heat frying.

Olive oil: cornerstone of the Mediterranean diet
Olive oil is a monounsaturated fat with many proven benefits due to its rich and diverse phenol and polyphenol content. They are highly anti-inflammatory in nature – daily consumption of as little as 1 tablespoon results in immediate reduction of inflammation markers. Look for Extra Virgin Olive Oil (EVOO); the production process does not involve chemicals or heat so the nutrition content is largely unaffected. Avoid cooking over heat to enjoy these phytonutrients.


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Fasting and its health benefits

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FASTING AND ITS HEALTH BENEFITS

Blog > Fasting and its health benefits

Fasting and its health benefits

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You’ve probably heard the hype; fasting is the new secret to weight loss. While there is credible science, it’s not a quick fix nor guarantee. Neither is there one sure-fire method to doing it right. However, the benefits are plenty; delayed onset of Type II diabetes, Alzheimer’s disease, enhanced memory function, weight loss and even greater mental clarity. Let’s get into what makes it tick.

With deep roots in many cultures and religions, physicians and doctors have recognised its effects on our bodies for many years. Fasting triggers a switch in the body’s metabolism – glucose levels in our bodies begin to drop. Our body now needs to find another source of fuel to burn and it switches over to burning fatty acids (a state of “ketosis”), a more efficient fuel This energy production takes place in the liver and the resulting smorgasbord of compounds are known as “ketones”. These ketones are responsible for many of the health benefits that fasting brings about.

But fasting has its fair share of downsides too; higher propensity to binge eat, low blood pressure, general irritability and discomfort, headaches etc. Furthermore, the thought of going hungry for hours at a stretch might be daunting.

After a period of fasting, it is good to break the fast with a balance of fats, carbohydrates and proteins. We look at some of these foods and nutrients that will help your body adapt better to fasting routines.

Healthy, plant-based fats are important energy sources for fasting
Fat is stored in our tissues and released whenever energy is needed, so it’s an important back-up resource during fasting. Fats also carry and aid absorption of vitamins A, D, E & K. In addition, healthy fatty acids (linoleic, alpha linoleic) support physical & psychological functions and are only available through food. However, selecting healthy fats while fasting is key, so choose nuts, seeds, nut butters, avocado, olives etc over animal fats.

Don’t avoid potatoes when fasting!
With all this talk about ketosis, it is natural to consider removing carbohydrates from your diet all at once. Such sudden changes are rarely effective, and might be counter-productive in leading to binge eating instead. Don’t overlook the simple potato; its carbohydrates are mostly healthy ‘resistant starch’ that are even more pronounced when cooled after cooking. Potatoes are also rich in Vitamin B6 that helps with new cell growth and formation, essential as the body replaces damaged cells during fasting. Eat boiled or roasted, preferably with the skin on.

 

Fiber-rich beans help you stay satiated while fasting
Fiber is not absorbed or converted to energy like fats or carbohydrates, thus helping us stay sated through the long fasting hours. The average daily recommended fibre intake is 25g. If you are starting out on a fasting routine, there’s no harm trying to eat more. Beans are a fantastic source of fiber; look for navy beans, lentils, pinto beans, black beans, lima beans… a 1 cup serving can give as much as 13g of fibre!

Don’t overlook hydration while fasting
Almost 30% of the water we consume comes through our foods, so don’t be shocked if you feel dehydrated when fasting. Additionally, carbohydrates hold water in our bodies; as your consumption shifts away from carbs, your body needs water from other sources. Be conscious of this fact, and ensure you drink more water while fasting.

 



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Maximising the goodness of fruit juices

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Maximising the goodness of fruit juices

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Maximising the goodness of fruit juices

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There’s no doubt that fruits are essential for overall wellness, so wouldn’t it naturally mean that drinking them would be just as beneficial? And the anecdotal evidence of juice cleanses sounds compelling; glowing skin, weight loss, lowered inflammation, great sleep… the list goes on. Yet, there are also contradicting reports slamming the high sugar content in these drinks.

 

For the record, this newsletter advocates a whole-foods, plant-based diet that encompasses multiple food groups. Our body is already equipped with a natural detoxification system through our kidneys, liver and intestines to remove toxins in our blood. A short term detox might yield initial weight loss and help you to feel better. To sustain the goodness, we should focus on making long term changes to our diets instead.

 

However, there is wisdom (and fun!) to be found in fruit juices. Let’s delve into the facts and science behind what you should pay attention to.

Cold-pressed, crushed, squeezed – how you get your juice matters
The labels on juices contain many different terms that can be confusing; here’s an inside look into what you should look out for. The main differentiator lies in the processing and preservation. On one end of the spectrum are the ‘Cold Pressed’ or ‘High Pressure Processed’ juices; the fruits are first crushed by a hydraulic press, then submerged in cold water under high pressure to kill pathogens. No heat or oxygen is used so there is limited nutrient loss. The other end of the spectrum are juices that undergo thermal processing. This allows them to be stored on the shelf without refrigeration, but the heat means nutrients are lost during pasteurisation. Where possible, look for cold-pressed juices with no added sugars or preservatives. Additionally, don’t shy away from cloudy juices with pulp.

Juicing? Don’t miss out on the fruit pulp!
Take orange juice as an example. While the juice is not 100% devoid of nutrients, it is less nutrient dense than the whole fruit, especially when the pulp is removed. The stringy white pulp is the main source of its phytonutrients that give the orange its colour, but are also essential for supporting the body’s process. These pulps are also a source of dietary fibre. 

Fruit skins are nutritious as well
The edible skins of many fruits are where many biological activities happen. As the outer layer of the fruit, it interacts with sunlight to produce different color pigments that include beneficial carotenoids and flavonoids. Take the banana for example. The banana peel is rich in magnesium, potassium, vitamin B6 and most notably B12, the last of which is less abundant in plant-based sources. Following a vegan or vegetarian diet? Scrape off the soft layer on the inside of the peel, chop fine and use in meatless meatballs or burger patties.

Smoothies retain more fiber than juices
Smoothies are mostly made from fruits that have been Individually Quick Frozen (IQF). This is an industrial process where fruits are individually sorted on a conveyor belt and fed into a blast chiller to be frozen. This processing usually happens a few hours from harvest, thus retaining most of their nutrients. Compared to other juices, smoothies tend to have a higher fiber content, and a higher proportion of fruits. Making fruit smoothies at home? Experiment with some frozen spinach cubes, a spoonful of peanut butter, some oats, even a dash of turmeric! 

 



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Sodium & Potassium – Fraternal twins, alike yet different

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Sodium & Potassium – Fraternal twins, alike yet different

Blog > Fruits and Vegetables: fresh, frozen or canned – what’s best for you?

Sodium & Potassium – Fraternal twins, alike yet different

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Sodium and Potassium form an electrolyte partnership that regulates blood & fluid volume in our body. Where potassium helps maintain fluid content inside cell walls, sodium is necessary for fluid regulation outside cell walls. This difference in pressure gives rise to an important process that conducts electricity between cells, enabling everything from controlling muscles to sending nerve messages.

The average adult requires only 200 milligrams of sodium a day, compared to 4,700 milligrams of potassium. However, with processed and convenience foods and more meals eaten outside, our diets have inverted that ratio and we tend to eat far more sodium than we need, and in multiples more when compared to potassium. Researchers have shown that this excess sodium level results in high incidence of cardiovascular issues like high blood pressure and heart attack. Additionally, there is mounting evidence of the negative impact of excess sodium on bone health and the need for greater balance of potassium levels.

In all, it’s a good idea to cut the salt. Look out for some of these potassium-rich foods to balance the scales.

Bok Choy: potassium-rich crucifer
Originating from China, the name in Cantonese is roughly translated into “white vegetable”. This vegetable is a staple stir fry in many Chinese households, and is the base for fermented Kimchi. Amongst the cruciferous family, Bok Choy has some of the highest concentrations of glucosinolates, a cancer-fighting compound. A 1-cup serving of cooked Bok Choy provides up to 600mg of potassium (13% DV), and is a rich source of antioxidants like vitamin A and vitamin K.

Celery: delicious flavor and crunch, but also sensible nutrients
Celery is more than just a flavorful juice, soup or salad ingredient. It’s a veggie to be taken seriously. One cup provides 30% daily value Vit K. Celery also provides enough potassium, folates, dietary fiber for the day, with lower amounts of Vit A, some B, C. It’s rich in antioxidants like flavonols that prevent systemic inflammation. If you’re on a diet, celery is a great way to provide satiety quickly – one cup chopped provides 1.6g fiber.

Squash: a quick guide to potassium levels
The levels vary across the varieties, but they are all still healthy sources of potassium.  ‘Winter’ squashes like the acorn, butternut, buttercup, hubba, pumpkin, Japanese kabocha, spaghetti & turban are rich in potassium, providing 250 – 445 mg per ½ cup cooked. The others like bitter melon, silk squash, fuzzy melon, winter melon, chayote, pattypan, globe, scallopini, yellow squash and zucchini are lower in comparison, with ½ cup providing 90 – 250 mg potassium.

Fennel: an aromatic defender against many ailments
Fennel has a long history as a charm against evil spirits, ancient remedies and even as an appetite suppressant for fasting. 100g of fennel gives 414 mg potassium, or 9% of the recommended DV. This helps in regulating the blood pressure. Fennel also has significant amounts of fibre (3.1g per 100g), that helps in digestion and metabolism. Fennel also has other rare micronutrients like selenium and copious amounts of Vitamin C and B6, along with zero cholesterol, that helps maintain heart health, boosts immunity and promotes skin health. 


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Fruits and Vegetables: fresh, frozen or canned – what’s best for you?

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Fruits and Vegetables: fresh, frozen or canned – what’s best for you?

Blog > Fruits and Vegetables: fresh, frozen or canned – what’s best for you?

Vitamin K and its health benefits

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Fruits & vegetables are major sources of macronutrients like fiber, vitamins, and phytochemicals that are important for and in supporting overall wellness. When fruits and vegetables are transported long distances, they begin to undergo moisture and nutrient losses – its best to consume them fresh and within hours from harvest.

Unfortunately, such immediate consumption is not always available nor feasible for everyone. While new technologies (e.g. urban farming) are making this a reality, food companies have traditionally used various processing methods such as freezing, canning, drying, concentrates, fermentation etc. to make produce stable and available all year round.

But what’s the verdict? Are frozen produce less than their fresh counterparts? When is processing desirable? What do we need to know?

 


Nutrients are affected differently by processing

Water soluble vitamins such as Vitamin C and B6 are most vulnerable to processing. Produce rich in these vitamins include papaya, spinach, citrus fruits, cauliflower and cabbage. Where possible, buy these fresh and consume quickly – even storing them in the refrigerator can lead to significant losses.

Fat soluble vitamins such as A (including carotenoids) and E are less affected by processing as their oil-soluble nature helps to keep these nutrients from leaching into the cooking liquid. Some foods include almonds, kale, avocado and Swiss chard.

Minerals and fibers in fruit and vegetables are largely not affected by processing. For some nutrients, such as lycopene in tomatoes, their availability is enhanced as heat induces the release of this nutrient from the cellular matrix of fresh tomatoes.

Canned foods: in soft pouches or hard cans, provide nutrition & safety

Canning cooks food at high temperatures (120C / 248F) & pressure that kills dangerous bacteria, preserving food for months without artificial chemicals, and yet retaining flavor and nutrition. Key nutrients like protein, carbohydrate, fiber, fat and many vitamins & minerals are retained or even enhanced by this heating process. In addition, canning in both hard cans and soft pouches is inexpensive, and provides tasty and nutritious food to even those on a tight budget.

Fresh Fruits vs Frozen: what’s the truth on nutrition?
Fruits are highly seasonal, yet we tend to have a wide range readily available throughout the year. During transit, fresh fruits are exposed to air and light which in turn causes it to undergo oxidation leading to lower nutrients. Frozen fruits on the other hand are normally frozen right after harvest. The process literally ‘freezes in’ the inherent flavor and nutrition. Your best choice: buy local fruits fresh and don’t hesitate to indulge in more ‘exotic’ frozen fruits. They are good for you.

Urban farming: genuine solutions to reduce ‘food miles’
With advances in technology and the wider availability of sensors, we are now able to finely control the growing environment in farms to suit a plant’s needs regardless of the climate. Furthermore, these farms are increasingly automated and space-efficient, growing as much as 100 times more produce than a typical farm of the same size. This means we can now grow nearer to consumers, whether in the city or in remote areas. In fact, you might just see it in your grocery aisles next! Look out for these products; they cost more but are worth their weight in nutrients.

 



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Kidney beans

Kidney bean helps in functioning of brain cells and kidney

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Phaseolus vulgaris

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Pinto beans, navy beans, red bean,
Rajma, and common bean

DID YOU KNOW?

Kidney bean is also called chili bean due to its dark red color and named as kidney bean since its shape quite similar to that of a human kidney. Its ability to absorb the flavors of the seasoning used in food makes it ideal for cooking simmered dishes. Kidney beans contain no cholesterol and provide nutrition similar to that of potato.

 

Like all legumes, kidney beans benefit from bacteria (rhizobia) that live in nodules along with their roots. These bacteria draw nitrogen from the soil and convert it into a form that the plant uses as a nutrient.

 

Kidney beans are excellent sources of proteins with full source of amino acids, B-vitamins, potassium, magnesium, sodium & other minerals.

KITCHEN PHARMACY

  • Kidney beans can help lower your cholesterol due to high fiber content
  • Kidney beans can help lower your risk of developing heart disease due to its high folate content
  • Kidney beans also contain thiamine or Vitamin B1, which is critical for the proper functioning of the brain cells. They, thus help in improving the memory power, and in reducing the Alzheimer’s disease
  • Kidney beans actually heal and help maintain kidney function and look exactly like human kidneys
  • Beans, squash, and maize constitute the “Three Sisters” that provide the foundation of Native American agriculture.

GEOGRAPHICAL DISTRIBUTION

Kidney beans originated in Peru and the Indian traders who had migrated to Peru brought these beans for trading purposes. From India, these beans spread to the whole of South and Central America.

Top producers are India, Brazil, Myanmar, China & the US.

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Green Gram

Green gram is rich in fiber and low on calories making it ideal for weight reduction

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Vigna radiate

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Mung Beans, Moong Dal, nga choy, Pojo, Golden gram & Mungo

DID YOU KNOW?

The green gram is one of the most wholesome legumes and is much easier to digest than many other whole lentils. It is consumed whole (with the green ‘skin’) and in the form of split seeds (pale yellow lentils).

 

The dried seeds are ground into flour after removal of the seed-coat and used in various Indian and Chinese dishes. The green pods are eaten as a vegetable. In China and the United States, it is used for bean sprouts. The sprouted beans are highly nutritious.

 

Green grams are a good source of Vitamins A, B, C & E, calcium, iron, magnesium, potassium, and amino acids. Green grams contain 20% protein and are a good source of folate and dietary fiber.

KITCHEN PHARMACY

  • Green gram contains a very low amount of calories that helps in maintaining body weight
  • Mung bean is highly rich in fiber content and vitamin C. It has low sodium and high potassium level helps to reduce the risk of high blood pressure.
  • The antioxidant effect of vitamin C content of green grams helps to correct many vision-related disorders.
  • Flour of the green gram is an excellent detergent and can be used as a substitute for soap. It removes the dirt and does not cause any skin irritation. Ancient Indian beauty traditions incorporated green gram flour as part of daily skin maintenance.

GEOGRAPHICAL DISTRIBUTION

Green Gram is native to India and was introduced early into China, Africa, and the US. Now, the largest producers are India, Pakistan, Bangladesh, Sri Lanka & Thailand.

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Chickpeas

Chickpea is an iron source and is an effective cleansing agent

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Cicer arietinum

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Bengal gram, Channa, Kondai kadalai, sanagalu & calavance

DID YOU KNOW?

It is one of the earliest cultivated legumes: 7,500-year-old found in the Middle East. Chickpea is the world’s second-largest cultivated legume. India is the world’s largest producer and consumer of chickpea, accounting for over 66% of world production.

 

It is a dry-season legume that grows well on the residual moisture of the post-rainy season, providing a unique opportunity of enhancing legume production in developing countries and this feature gives farmers a second increasing income by planting the second crop.

 

Chickpea is generally consumed whole, split or ground to a flour or paste. Chickpea by-products or waste such as low-grade chickpea, culled chickpeas, chickpea husks, chickpea hay, and straw are used for animal feed.

 

They are a good source of folate and protein. Folate is water-soluble Vitamin B, which reduces the risk of colorectal cancer. Chickpeas are also a rich source of calcium equivalent to Yogurt and it also contains minerals.

KITCHEN PHARMACY

  • Anemia: – Fresh juice of Bengal gram leaves is a very rich source of iron. It is, therefore beneficial in the treatment of iron deficiency anemia.
  • Skin and Hair Disease: – Flour of the un-roasted Bengal gram is a very effective cleansing agent and its regular use as a cosmetic cleanses the skin

RECIPES USING THIS INGREDIENT

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Black Gram

A source of fiber, black gram is believed to prevent nervous and digestive system disorders

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GEEK TALK

Vigna mungo

BUT WE TALK

Urad dal, Ulatham Paruppu, Negro gramo, Ivory lentil, MASHA(Ayurvedic texts)

DID YOU KNOW?

Black gram could just as easily have been called White gram because it is black on the outside and white on the inside as the photograph on the right will show.

 

The whole black lentil is a major ingredient of the ubiquitous Dal Makhani of Punjab (and the famed Tasty Bite Madras Lentils) and the split white lentil is used for the famous South Indian breakfast food – Idly.

 

Black gram is rich in protein containing 26% almost three times that of cereals.

 

The combination of ‘dal-chawal’ (lentils & rice) or ‘dal-roti’ (lentils & wheat flatbread) is an important part of the average Indian diet, because of the complementary relationship of the essential amino acids such as arginine, leucine, lysine, isoleucine, valine, and phenylalanine, etc.

KITCHEN PHARMACY

  • Believed to help prevent nervous & digestive system disorders.
  • Good source of dietary fiber and a good source of iron and protein.

GEOGRAPHICAL DISTRIBUTION

India is the largest producer and consumer of Black gram in the world. The only other countries that grow it are Australia and Myanmar.

Image courtesy: Thamizhpparithi Maari / CC BY-SA (https://creativecommons.org/licenses/by-sa/3.0)

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