A Refresher on Protein Basics

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A REFRESHER ON PROTEIN BASICS

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A Refresher on Protein Basics

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A Refresher on Protein Basics Protein has become synonymous in our consciousness with meat, strength and muscle. In America, the term ‘Protein’ is typically used interchangeably with meats. In China, the translated words for protein actually refer to egg whites, recalling images of bodybuilders and their weightlifting diets. The 2018 documentary Gamechangers valiantly tried to blow this myth and even showed veganism not just a contributor to wellness but also to incredible human endurance, strength and vitality.

Yes, protein is a critical macronutrient our body needs along with carbohydrates, fats and fiber and we get them from the foods we eat. Apart from its role in muscle building, protein also plays a key role in regulating blood sugar absorption, our immune system, digestion, hormone regulation, even blood pressure!

So, how much do we really need?

1. Take our body weight in kilograms and multiply by 0.8. That’s the number of grams of protein we need daily. As a thumb rule that’s about 50 grams of protein per day.

2. Each gram of protein has 4 calories. So, 50 grams of proteins delivers 200 calories. That is 10% of an average 2,000-calorie daily diet. Calories from protein should make up 10%-20% of daily calories. Ideally, no more, no less.

Soyabeans: your one-stop protein source, in many delicious forms
Soyabeans are, quite simply, the highest source of plant protein. Just 1 cup of cooked soybeans provides 30g of protein (58% DV). They also contain unique proteins called ‘peptides’ that improve blood pressure, control sugar and improve immune function. Studies also reveal that soy protein reduces cholesterol, LDL and triglycerides. Enjoy this superfood in many delicious forms – whole steamed beans, fermented tempeh or tofu, soy milk or flour.

Smoothies: delicious protein & nutrients to start your day right
For more protein variety in your smoothies, consider going beyond milk or yogurt and use silken tofu. Its smooth texture & neutral taste combines well with any fruits, veggies and nuts. What’s more, just quarter cup tofu provides around 10% daily value protein. Silken tofu blends best, but place in a blender first and give it one churn before adding other ingredients. Deliciously healthy!

Sprouts: high protein source that’s also more bioavailable

When seeds begin to sprout, their enzymes are rapidly converting nutrients into easily available forms for the growing plant, including protein – the ‘growth nutrient’. So when we eat sprouted beans, we actually get a high load of protein in an easily digestible form, making it more ‘bioavailable’. A ¼ cup sprouted chickpeas contains 9g protein compared with 4g in the same serving of unsprouted cooked chickpeas.

Your cheat sheet on protein portions

For a 60kg adult, the daily recommended intake is about 50g of protein – what does that actually look like? Here’s a quick way to visualise 25g of protein (half daily intake):

– 1 cup of plain or Greek yogurt or cooked lentil
– 1½ cup tofu or cooked black beans
– 2 slices wholemeal bread spread thickly with peanut butter
– 4 cups of soy milk
– 4 heaped tbsp of roasted peanut

Don’t forget that protein is present in most foods like brown rice and broccoli. Here’s a guide for a day’s worth of protein on your plate:

Breakfast: ½ cup yogurt with mixed fruit and 12 pieces of almond (15g protein)
Lunch: 1 cup pasta with pesto sauce with ½ cup chickpeas (15g protein)
Dinner: 2 cup lentil soup with 1 whole wheat roll and an arugula salad (19g protein)



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Food Feature: Sweet Potatoes

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FOOD FEATURE: SWEET POTATOES

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Food Feature: Sweet Potatoes

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Food Feature: Sweet Potatoes 

Contrary to what their name might suggest, sweet potatoes are actually an edible root in the morning glory family, and unrelated to true potato tubers.

Immediately recognisable by their vibrant orange flesh, sweet potatoes come in a dazzling array of colors from white to cream to purple! True to their name, sweet potatoes have a naturally sweet taste which is enhanced through cooking methods like roasting. In addition to the fleshy root, the leaves are also edible and commonly eaten in some countries.

Today we learn more about the sweet potato, its health benefits and some tips around cooking it.

Potatoes, yams and sweet potatoes; what’s the difference?
When we think of tubers like potatoes, sweet potatoes, yam, cassava, Taro etc. their similarity to grains hardly strikes us, yet tubers and grains are the main source of inexpensive energy in the plant kingdom. At the core of it, they come from botanically different plant families, but they pack serious nutrition. Brown tubers contain decent amounts of Vitamin C and the white & yellow varieties have beta carotene. Sweet Potatoes are nutritionally dense – rich in Vitamin A, (100% DV) Vit C and B6, but in calories and carbs they are similar to potatoes. But these are all good sources of dietary fiber. The wisdom lies in not combining tubers with starch-heavy foods like cereals (rice, wheat, corn etc.), but to enjoy them separately. While corn and potatoes, potato burgers and even aloo parathas are delicious, those double carbs and calories will add up quickly. Moderation may be the key word.

From Central America to the world: the journey of the sweet potato
Sweet potatoes are believed to have originated between Polynesia and Central America, with relics dating back more than 10,000 years that were discovered in Peruvian caves. The Polynesian word for sweet potato – “Kuumala” – closely resembles the word “Kumara” used by Andean natives. Christopher Columbus was thought to have brought sweet potatoes to Europe after his voyage to the New World in the 15th century. By the 16th century, records indicate that Spanish explorers had brought this onto Africa, India, Indonesia and South Asia where it remains a staple food in many cuisines.

Don’t be fooled by its name, sweet potatoes are nutritious!
The bright orange hues of the sweet potato flesh can be attributed to its high levels of beta-carotene. In fact, sweet potatoes contain one of the highest levels of beta-carotene amongst plant-based foods. Couple that with the fact that it is readily available all year round, and you have a standout antioxidant food! To enjoy the full beta carotene benefits, research suggests pairing it with just 1 tbsp of fat to improve the absorption of the fat-soluble beta carotenes. Also rich in fibers and a range of minerals like iron, calcium and B Vitamins and Vitamin C.

Sweet potatoes, carbohydrates and our blood sugar
Starchy root vegetables are usually counterproductive when managing blood sugar levels, as the starch can be converted into simple sugars. Although sweet potatoes have a medium glycemic index rating, it also contains high amounts of fiber and the resulting impact on blood sugar spikes is surprisingly minimal. Initial studies also show that sweet potatoes increase the amount of adiponectin proteins, which in turn are important insulin metabolism modifiers. A quick tip on cooking; the average GI for roasted sweet potatoes is 82, for baked sweet potatoes is 94, but boiled sweet potatoes is 46. Try boiling if you are concerned about blood sugar impact.



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Boosting Our Immune System

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BOOSTING OUR IMMUNE SYSTEM

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Boosting Our Immune System

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Boosting Our Immune System

Global stats on COVID are on the rise again with some countries being hit particularly hard. We wanted to revisit the topic of keeping our immune system up as the environment around us changes.

We need to eat right for our immune system to function right. A whole host of different reactions go on during our immune response, in turn require various requisite minerals and nutrients, and also burning more energy. To replenish this, we advocate for a wide range of whole-food plant-based foods across vegetables, fruits, spices, grains, legumes etc. Today, we want to revisit kitchen staples that can be great contributors to our immunity, and show how these humble ingredients can unlock our kitchen pharmacy.

Zinc helps to fight viruses and bolster immunity
Zinc is the second most common element in the body after iron. It is a trace mineral involved in many biological processes in our immune system, and has been shown to actively block replication of viruses in cell cultures. In addition, the body also needs zinc to make proteins and DNA, our body’s building blocks. Nuts and seeds are food sources rich in zinc. 1 tbsp of sesame seeds or pumpkin seeds  give nearly 8% of our daily requirement of zinc!

Vitamin D: the sunshine vitamin builds up our white blood cells
Vitamin D is one of many hormones involved in the maturation of white blood cells, our first line against most types of infection. In particular, researchers have uncovered a relatively consistent link between low vitamin D level and increased risk of respiratory infection. 10-30 minutes of sunlight several times per week is enough to provide the required vitamin D. However with reduced exposure to sunlight, you may want to look to mushrooms which are a great source of natural vitamin D. 

Vitamin E is a potent antioxidant!A major component of our body’s antioxidant defence, multiple studies have observed how deficiency of vitamin E can significantly lower immune response, and even respiratory infections in elderly people. Vitamin E is a group of 8 fat-soluble nutrients that include 4 tocopherols and 4 tocotrienols. 1 cup of cooked spinach gives almost a quarter of our daily requirements of vitamin E. Avoid cooking at high heats as this will destroy the vitamin E in your foods.

 

Fruits & Vegetables: Eat the colors of the rainbow for your five-a-day
While the rainbow may not be the technically accurate description, fruits & vegetables broadly fall into five color groups. Each color is a carrier of specific phytochemicals that perform some unique functions including cell development, immune support and fighting specific diseases. 

 

RED: Lycopene is the antioxidant that gives these fruits & vegetables their unique color. Its heart healthy and helps fight cancers.

 

PURPLE: Anthocyanin is the water-soluble flavonoid that imparts the colors purple, blue and red.  They are anti-inflammatory, anti-viral and have anti-cancer benefits.

 

ORANGE: Carotenoids are fat-soluble antioxidants in foods the most popular or familiar is beta-carotene that is converted to Vitamin A in the body. TIP: Cooking/chopping these vegetables releases more nutrients that eating these raw or whole.

 

GREEN: Indoles, Saponin & carotenoids are phytochemicals in green leafy vegetables known to have anti-cancer properties.

 

BROWN/WHITE: Allicin, quercetin & Sulphoraphane are compounds along with Vitamin C and potassium in these fruits and vegetables. Known anti-inflammatory, promotes heart health & cholesterol.



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Cruciferous Superheroes

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CRUCIFEROUS SUPERHEROES

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Cruciferous Superheroes

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While this newsletter focuses on holistic diets covering a range of plant-based food groups, we want to call out a superstar food group – the cruciferous vegetables! Native to temperate East Asia, these vegetables can be found around the world; Broccoli, Cabbage, Mustard, Radish, Bok Choy and many more.

These low calorie vegetables cover a range of essential nutrients to support daily body functions, and phytonutrients that boost our immunity. One of the nutrients in particular, glucosinolates, gives these veggies the characteristic pungency in aroma and bitter/spicy taste. These compounds tend to break down when chopped or under heat, so best to eat raw or very lightly cooked, to retain the benefits.

There are more than 3,000 species of cruciferous vegetables, but what is clear is that we often do not get enough in our diets!

Turnips: the greens are underrated!
The turnip provides an amazing bounty of nutrients like fibre and Vit C. What we commonly eat is the beautiful white or purple ‘root’. But did you know the leaves are edible too – they taste delicious when cooked by themselves or added to a recipe. They are also an excellent source of vitamin K, 1 cup of cooked turnip greens gives you almost 600% of your daily value! The rich green leaves are also sources of the antioxidants beta-carotene and lutein.

The almighty Asparagus
White asparagus is cultivated by reducing the plant’s exposure to light, resulting in a milder taste than green asparagus. Purple asparagus is a different variety and has more sugar, leading to a nuttier taste. Researchers have identified nearly 100 different phytonutrient compounds in asparagus. Best eaten lightly steamed, enough to cook them so they digest easier but not too much that they get soggy and wilt. A dash of lemon, salt and pepper and you don’t need anything else to enjoy their unique flavour. 

Broccoli: not just a pretty flower
Broccoli is a fantastic source of vitamin K, C, B, E, chromium, folate and even omega-3 fatty acids. It also contains sulforaphane which has cardiovascular benefits and anti-cancer & tumour reduction properties. Sulforaphanes begin breaking down when the plant surface is disrupted (chewing or chopping), so cook lightly and retain some of the crunch! Either steam them a little or better yet, stir fry at high heat for a few minutes with some herbs and spices and toss into your favorite dishes. 

Swiss chard: easy everyday superfood
Contrary to what its name suggests, Swiss chard is native to the coastal regions of Southern Europe. The bright red and yellow hues in Swiss chard are due to the presence of betalain. This phytochemical is present in only a few plants, but is gaining attention due to its high antioxidant activity, and ability to inhibit systemic inflammation. Chards are best eaten raw as salad or even a wrap, or lightly and quickly stir-fried in a wok, so as to retain their beautiful colors, nutrients and flavour. Toss in a wok with some ginger, garlic, sesame and soy sauce – delicious! 



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Gut Health: We are only as good as our gut

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GUT HEALTH: WE ARE ONLY AS GOOD AS OUR GUT

Blog > Gut Health: We are only as good as our gut

Gut Health: We are only as good as our gut

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When we use the term Gut Health, we refer to the wellness of the entire digestive system aka the GI (gastrointestinal) tract that comprises several organs including the mouth, oesophagus, stomach, small & large intestines and the rectum and organs like the pancreas, liver and gallbladder.
 
This environment is a host to about 100 trillion living microorganisms that belong to about 500+ bacterial species, collectively the “gut microbiome”. These are in some incredibly choreographed balance, yet not nearly understood that affect our immune system, our metabolism, GI functions & more.
 
The greatest influence on this balance is our food choice and other chemicals we ingest. Highly processed & acidic foods and certain medications can trigger a false alarm, increasing pathogens and a needless immune response that could result in a “leaky gut” and potentially in several autoimmune disorders.
 
Prebiotics, probiotics and fermented foods are crucial to keep these trillion creatures well fed. 

Prebiotics are plant fibers our bodies can’t digest but they serve as food for our gut bacteria. Lentils, whole grains, several vegetables, nuts all have several examples of these fibers, particularly those with complex carbs.
 
Probiotics are living organisms that increase the population of good gut bacteria. Fermented foods like yoghurt, buttermilk, kimchi, miso, tempeh, sourdough, idli, dosas are all good examples of. But remember to feed them with fiber!

Raspberries are fiber superstars in managing gastritis
Gastritis is the inflammation of the stomach lining, most often the result of infection by the Helicobacter pylori bacteria. Reach for a range of dietary fibers through a wide base of whole foods to regulate a healthy gut. While we do not condone eating just one food, here’s a fun fact: raspberries contain one of the highest levels of fibers, with a 1-cup serving giving up to 30% daily value! They also have proven potency in reducing the growth of H. pylori bacteria.

Bowel regularity indicates a healthy gut & a sensible diet
High fiber foods are the best way to stay regular. There are two types of dietary fiber required: Soluble fiber becomes a gel in the gut, softens waste & eases it out, while insoluble does not digest but binds with waste, providing ‘bulk’ for excretion. Apples, carrots, navy beans, oatmeal, nuts are good on soluble. All vegetables, wholegrains, apples, pears, oranges provide insoluble fiber. Constipation harms the gut, so try including both fibers daily.

Acid Reflux: overeating and heavy, acidic foods are culprits
Stomach acid’s role is to digest food & kill harmful bacteria. The lower esophageal sphincter (LES) prevents this acid from flowing back into the food-pipe. Heavy foods or overeating causes the stomach to bloat & pushes acid back up, causing ‘acid reflux’ and heartburn. Diets rich in vegetables, fruits, wholegrains, alkaline foods (bananas, melon, cauliflower, fennel, nuts etc) and hydrating foods (watermelon, cucumber, celery, herbal teas) greatly curb reflux.



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Vitamin B: Complex? Let’s pause before we reach for supplements

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VITAMIN B: COMPLEX? LET’S PAUSE BEFORE WE REACH FOR SUPPLEMENTS

Blog > Vitamin B: Complex? Let’s pause before we reach for supplements

Vitamin B: Complex? Let’s pause before we reach for supplements

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Vitamin A might make us think of carrots & tomatoes. The citrus image is instant with Vitamin C as is sunlight with Vitamin D. Maybe nuts and fish oil comes to mind with Vitamin E. And K? We don’t think of it at all!
 
But Vitamin B, arguably the most popular and critical, conjures up images of supplements and not food. So, let’s examine this Vitamin today and the easy ways to get it in our foods.
 
Vitamin B consists of a group of 8 micronutrients that work together. Vitamins B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate) and B12 (Cobalamin). These are all water soluble, so they are flushed out of our system and need to be replenished daily. While these 8 are distinct chemicals they occur together in foods.
 
These 8 tend to be co-enzymes or precursors to co-enzymes and are necessary for the metabolism of carbohydrates, fats and proteins, DNA production, red blood cell and neurotransmitter creation etc.

Vit B1 (Thiamine) was the first vitamin discovered!
B1 is crucial for maintaining the nervous and cardiac systems. It breaks down complex food into easily available energy forms for the body to function. Deficiency of B1 can lead to fatigue, appetite loss, anaemia, mouth ulcers. Thiamine is water soluble and easily found in foods like flax seeds, beans, green peas, tofu, brown rice, beets, oranges, oats. It’s important to avoid overcooking these veggies, to retain the Thiamine.

Vit B2 (Riboflavin), extracts and stores energy from food
This ‘energy vitamin’ processes & converts nutrients in food into fuel for the body. It’s stored in small amounts in the tissues, so must be replenished daily. Fortunately, the sources of B2 are regular foods like asparagus, avocados, cruciferous veggies, beans, mushrooms, pumpkins, sweet potatoes, nuts, whole grains. It’s water soluble, so steam rather than boil the veggies to avoid B2 loss. Including these foods daily is important to avoid chronic fatigue & inflammation.

 

Vit B6 (Pyridoxine) helps blood cells & nerves
B6 is involved in more than 100 biochemical reactions, most notably the production of hemoglobin (red blood cells). B6 is also required for the production of neurotransmitters important for normal cognitive function. The efficacy of B6 is best when combined with magnesium. So, reach for foods like spinach – 1 cup cooked provides about 30% daily requirement of both magnesium and B6. Bananas, avocados, pistachios are also good sources. 

Vit B12 (Cobalamin) needs special attention in vegetarian diets
Although B12 is needed in minute amounts (2.4 mg for adults), it’s extremely important for nerve and blood health and also to make DNA, the genetic material of all our cells. Deficiency causes fatigue, anaemia, digestive disorders. It’s not easily found in plants, so vegetarians & vegans must make extra efforts to include B12. Best sources are tempeh, nori, dairy, dried shiitake mushrooms and foods fortified with this vitamin.



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Tubers: Nature’s answer to affordable energy

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TUBERS: NATURE’S ANSWER TO AFFORDABLE ENERGY

Blog > Tubers: Nature’s answer to affordable energy

Tubers: Nature’s answer to affordable energy

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When we think of tubers like potatoes, sweet potatoes, yam, cassava, Taro etc. their similarity to grains hardly strikes us, yet tubers and grains are the main source of inexpensive energy in the plant kingdom.
 
Some brown tubers contain decent amounts of Vitamin C and the white & yellow varieties have beta carotene. Sweet Potatoes are nutritionally dense – rich in Vitamin A, (100% DV) Vit C and B6, but in calories and carbs they are similar to potatoes. But they are all good sources of dietary fiber. The wisdom lies in not combining tubers with starch-heavy foods like cereals (rice, wheat, corn etc.), but to enjoy them separately. While corn and potatoes, potato burgers and even aloo parathas are delicious, those double carbs and calories will add up quickly. Moderation may be the key word.
 
Not surprisingly, steaming has proven to release significantly better nutrients than frying.

Sweet Potato: don’t be fooled by the name, this is high nutrition
Sweet potato is a root vegetable but it’s young leaves and shoots are also edible. Rich in fibers and a range of vitamins and minerals like iron, calcium and B Vitamins and Vitamin C. These orange tubers are loaded with beta carotene, so important for immunity and vision. Simply pop one or two in the oven at 180 C for 45 minutes and you have a healthy delicious treat! 
 
Beets contain a unique mix of antioxidants
Technically more a root vegetable than tuber, Beets originated from the Mediterannean where they were first cultivated for their leaves than the fleshy roots, Beets are packed with minerals and vitamins and most notably belatain. A powerful antioxidant, belatain also supports the body’s inflammatory and detoxification system. Prepare with minimal cooking to retain the belatain goodness; studies recommend steaming under 15mins or roasting under an hour.

Turnips: tubers that are related to healthy crucifers like broccoli
Turnips are packed with all the goodness of crucifers like broccoli or cabbage. 1 cup cooked turnip provides 12% daily value fiber, 30% Vit C, 7% potassium. That one cup helps keep the gut healthy and regular, helps lower pressure by releasing sodium from the body, has anti-inflammatory and anti-cancer properties. Best part is, turnips are versatile, and can be cooked in so many ways – boiled, sauteed, roasted, baked.

Taro Root: also known as Colocasia or ‘Arbi’ in Hindi
Under a tough brown outer skin is the creamy, starchy taro root with a delicate flavor. Popular in South Asia and Africa, it’s traditionally pounded into ‘meal’ or roasted or sauteed with spices. It’s a good source of fiber and complex carbs like amylose and amylopectin. Taro is also rich in potassium, iron, Vit E and antioxidants & made up of healthy resistant starch, so good for gut health.

 

Chinese Yam: called Shan Yao or ‘cinnamon vine’, is used in TCM
The Chinese Yam, despite it’s name, is not really a yam. Traditional Chinese Medicine (TCM) prescribes it’s consumption for it’s amazing nutrients. It contains the compound, allantoin, that is believed to reduce the healing time of damaged tissue, by accelerating the growth of healthy tissue. Chinese Yam is also known to have anti-oxidative properties that improve kidney & liver functions, and prevent plaque build-up in arteries.



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Mushrooms: a humble culinary wonder

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MUSHROOMS: A HUMBLE CULINARY WONDER

Blog > Mushrooms: a humble culinary wonder

Mushrooms: a humble culinary wonder

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The humble mushroom has been prized for centuries; the Greeks believed it imbued strength in warriors, the Chinese treasured mushrooms as a source of vitality and the Romans believed it to be the “food of the gods”. There are over 2,000 species of mushrooms that we know of, but less than 30 that are accepted as food. Even fewer are cultivated commercially. 

Mushrooms have a fantastic nutritional profile – low in calories & fat, rich in protein, minerals and vitamins. They are also highly valued for their culinary uses in providing different textures and imparting umami flavours to any dish. 

Ancient cultures have also treasured mushrooms for their healing properties and pharmacological properties. While the evidence around mushrooms’ medical properties is still being built up, there are promising results of how the various bioactive compounds have antitumour & anti-inflammatory properties, stimulate immune receptors, protect against cognitive degeneration and promote healthy cell growth.

Today, we explore a few of these culinary wonders.

Button mushrooms: the world’s most popular mushroom!
White when immature, button mushrooms grow into the full-size portobello. 100g of mushrooms (white) contains 22 kcal, is high in protein and fiber, a good source (>20% DV) of vitamin B complexes, and rich in the antioxidant selenium which helps prevent cell and tissue damage. Known by many names (Swiss Brown / chestnut / champignon / Cremini), this mushroom is cultivated in more than 70 countries and is the most commonly eaten mushroom in the world!

Shiitake mushrooms are anti-inflammatory superheroes
We previously wrote about shiitake mushrooms as one of the few plant-based sources of vitamin B12. Studies also indicate anti-inflammatory benefits in tiny quantities – one single large shiitake mushroom lowers the inflammation messaging molecule in our bodies, while promoting anti-inflammatory compounds! Additionally, shiitake mushrooms contain high levels of eritadenine, a unique phytonutrient that reduces blood vessel constriction.

King Oyster Mushroom: A heavyweight in nutrition
Packed with protein, vitamin B complexes, minerals such as potassium, iron, copper, zinc and dietary fibers, the King Oyster Mushroom is nutritionally dense at less than 35 kcal per 100g. Hailed for their meaty texture, the mushroom has been frequently used as a meat substitute. Animal trials have shown King Oyster mushrooms to have anti-inflammatory and antioxidant properties, while also lowering cholesterol.

Lion’s Mane Mushrooms help neurons grow
Buddhist monks used the ground mushroom powder for tea, believing it enhanced their focus and concentration during meditation – and they were not far off! While the science surrounding this super mushroom is in its infancy, there is strong evidence of the therapeutic benefits it brings. The unique polysaccharides (sugar compounds) help reduce stress-induced neurocell death, stimulate nerve growth and increase brain function. 

 



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