Bone Health & Nutrition

BONE HEALTH & NUTRITION

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Bone Health & Nutrition


Bone Health & Nutrition  Collagen, Calcium, Phosphorus, and Vitamin D are each crucial for bone health as we age. Collagen is the most abundant protein in our body that forms the scaffolding that gives our body its structure and strength. Calcium homeostasis is an even distribution of Calcium in the bones and is crucial for skeletal health. This process is aided by Phosphorus and Vitamin D that ensures the absorption of Calcium in our body.

Vitamin C, amino acids, zinc and Copper are required for pro-collagen, the precursor to the protein collagen. So, here is a bone friendly menu instead of mere supplements.

Grains: Whole grains & pseudo grains, millets. They are mineral rich and have some important amino acids that aid collagen production.

Beans are rich in amino acids and copper. Pick the bean of your choice (kidney beans, navy beans, black beans, etc.). So now you have your rice & Beans!

Vegetables: Pick chlorophyll rich green leafies like spinach, kale and salad greens.

Fruits: Tomatoes, berries, guavas, citrus (like grapefruit)

Nuts: Cashews. They are zinc and copper rich

A word of caution: Excess Vitamin A is not necessarily a friend and has been known to make bones fragile. So avoid excess orange and yellow vegetables

Osteoporosis or ‘porous bone’ is linked to nutrient-deficient diets


Osteoporosis is degenerative, reducing bone density, mass and strength as we age. It need not be so. Diets rich in calcium & Vit D strengthen bones, as do magnesium, Vit K, Zinc, potassium, Vit C. These nutrients are found in fresh green vegetables, spinach, soya, dairy, bananas, broccoli, berries, citrus fruits. We need to start eating these from childhood to stave off osteoporosis in later years.

Plant-based alternatives of calcium for bone health


While we often associate calcium with milk and milk products, it’s worth getting familiar with non-dairy sources of calcium seeing that up to two-thirds of the world are lactose intolerant. 1 cup of dairy milk provides 300mg of calcium (30% D.V.). Here are some alternatives to get the same amount of calcium; 3 tablespoons of sesame seeds, 1 cup of white beans, 1 ½ cups cooked collard greens, 1 cup amaranth leaves, ? cup cooked tofu. On top of that, these plant-based options are full of other minerals and vitamins for overall wellness!


Rheumatoid arthritis: auto-immune condition causing painful inflammation
This disorder begins with painfully swollen joints and leads to inflammation in other organs. We can, however, adopt the right diet to combat this systemic inflammation. Omega3-rich foods like walnuts or flaxseed convert to resolvin, a compound that puts the brakes on inflammation. Whole grains, fiber-rich veggies keep the gut healthy and reduce inflammation, as do anti-oxidants like Vit A, C & E found in fruits & vegetables.

Prunes & Raisins: everyday superfoods against osteoporosis
Green leafy veggies & fruits are good for bone health, but let’s also consider the humble prune and raisin. Several studies reveal that the high levels of special phenolic compounds like IGF-1 in these two dried fruits actively fight bone degeneration. Prunes & raisins are also high in antioxidants, calcium, boron & potassium, which are defenders of your bones. They make good snacks too, so include them in your daily diet. 



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Obesity: Let’s not be alarmist but get the facts right

OBESITY: LET’S NOT BE ALARMIST BUT GET THE FACTS RIGHT

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Obesity: Let’s not be alarmist but get the facts right


faObesity: Let’s not be alarmist but get the facts right 

There is too much alarmist surround sound on obesity. Yes, it can be problematic but before we jump to “cure” here’s some good news. Recent research shows there is no increased risk of mortality from obesity if other metabolic factors are in check, like BP, blood sugar, cholesterol. The risk of obesity related complications are further mitigated by exercise.

But there are good reasons to deal with obesity, not the least of which is we are all really pleased and happy when we lose weight! We know diet choices are major factors for weight regulation. Some are obvious like overeating, snack and dessert binging, excess process foods and irregular regime. But others are counter-intuitive. For instance even small excesses of fruits, nuts, grains and saturated fats can add pounds.

Our bodies behave differently to the same food groups given our unique metabolism. So good record keeping of cause & effect of food and impact on weight is a good starting point.

Join us today on a journey of some interesting factoids on food groups and how they can help deal with obesity.

Busting the “Wheat Belly”

Grains are often thought of as the primary contributor to weight gain, and the first to go in low-carb and keto diets. Studies have shown that whole-grain diets actually help reduce weight; the fibers help you stay sated so you eat less overall. Steel cut oats are a great addition to your diet – the minimal processing results in a lower glycemic index than instant oats. To reduce the long cook time, simply soak ahead.

Fruits contain fructose, so select carefully for a weight-loss diet

Fructose is a sugar, so plan wisely if on a weight-loss plan. Fiber-rich fruits like plums, pears, apples, berries, papaya will slow sugar absorption, creating satiety quickly. Antioxidant-rich citrus fruits help metabolize fat fast. For those tackling obesity, the avoidable fruits are bananas, mangoes, avocados, which add on sugar & fat. The worst is fruit juice, which is pure fructose and no fiber.

Legumes: a fiber and protein packed way to lose weight

Rich in protein & fibre, low in calories and fats, lentils & beans help in weight loss. They lower blood pressure, reduce tummy fat, improve regulation of blood sugar and cholesterol. Their dense fibre binds and excretes cholesterol from the gut. If beans give you bloating & heaviness, choose lighter beans like black-eyed peas or mung, or even sprout them.

Nuts and obesity: much healthier for weight loss than other snacks 

Decades of clinical studies showed that calories from nuts do not cause weight gain compared to the same calories derived from cakes, candy or soda. Nuts provide heart-healthy fats and also boost fat burning in the system, leading to negligible calories. Walnuts and almonds are particularly beneficial to tackle obesity and heart health. But if watching your calories, eat them dry roasted or raw. And leave out the salt.



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Sprouts: Wannabe plants that are delicious and nutritional powerpacks

SPROUTS: WANNABE PLANTS THAT ARE DELICIOUS AND NUTRITIONAL POWERPACKS

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Sprouts: Wannabe plants that are delicious and nutritional powerpacks


Sprouts: Wannabe plants that are delicious and nutritional powerpacks
For conceiving and contributing majorly to today’s newsletter we wish to acknowledge Karthik Rajan, Co-Founder and CEO of LivFresh

What are Sprouts?


Sprouts are seeds that have just begun to grow and aren’t quite plants yet. They tend to be calorie light and nutrient dense. Grains, legumes, nuts and some vegetables can be sprouted to unleash their nutritional magic

Medicinally and nutritionally, sprouts have a long history. Ancient Chinese & Indian physicians recognized and prescribed sprouts for curing many disorders over 5,000 years ago. They are specifically known for their high density of vitamins and nutrients, rapid growth, and resilience in adverse weather conditions. In fact, Capt. James Cook, the storied voyager, famously created a regimen of lemons and varieties of sprouts to help his sailors overcome scurvy (lack of Vitamin C) during their long voyages.

Grains: brown rice, alfalfa, rye, millets and oats are examples of grains that can be sprouted. The protein and fat when sprouted are converted to the component amino acid and fatty acids and hence increase bioavailability.

Legumes: Beans, lentils, chickpeas, kidney beans, lima beans are popular sprouts. They are proven to increase HDL (the good cholesterol) and lower LDL (the bad guy).

Vegetables: Broccoli, radish, snow peas, red cabbage all have high nutritional & medicinal values and are known as a good cover against several cancers, cardiovascular health, and even some form of asthmas.

Not only are they nutrition-dense, but they also make it easier for our body to receive it.


Inside the seed’s outer shell (the bran), the plant embryo (the germ) relies on the seed’s endosperm — the starchy food supply — to fuel its growth. This germinating process breaks down some of the starch, which makes the percentage of nutrients higher. It also breaks down phytate, a form of phytic acid that binds to minerals like magnesium, zinc and iron, making them harder to digest.

Effectively, sprouting increases B-Vitamins, Carotene, Vitamin C and mineral absorption in our bodies.

It is estimated that there are up to 100 times more beneficial enzymes in sprouts than in raw vegetables. The rapidly growing sprouts need these enzymes for their own growth and cellular health and this makes them beneficial for us to consume as well.

Sprouts are also great immunity boosters


Apart from these enzymes, Sprouts also contain antioxidants that support healthy cell regeneration and protect against free radical damage. For example, Broccoli sprouts contain sulforaphane (up to 100X more than an adult plant) which helps fight cancerous cell mutations. Alfalfa sprouts are a source of saponins, which help balance cholesterol and support the immune system.

So, are all sprouts good?


Firstly, not all seeds and nuts sprout. Some nuts, like pecans and walnuts do not sprout and are better to soak. Soaking is also a good way to reduce the harmful compounds in some nuts, beans and seeds that are hard to sprout.

Sprouts may also be susceptible to carrying bacteria that cause food borne illnesses. In some instances, they have even been connected to outbreaks of Salmonella and E. coli.
It is recommended to not eat raw sprouts without thoroughly washing them. Ideally sauté, steam, stir fry or cook them lightly anyway you like. Add lime and your favorite herbs or spices where needed, as they help bioavailability of some nutrients embedded in the sprouts.

Welcome yet another superstar into your diets.



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Protein back-to-basics

PROTEIN BACK-TO-BASICS

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Protein back-to-basics


Protein Back-To-Basics

Proteins have become synonymous in our consciousness with meat, strength and muscle. When we say the word “Protein” in America, we don’t mean a chemical, macronutrient let alone an amino acid. We instantly mean meat. Consumption in some societies is way in excess of what our body needs and we may now run the risk of protein toxicity. 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 only get them from the foods we eat.

So how much protein do we 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 a 2000 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 half a cup of provides 34g or 68% daily value protein. 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 an ideafor a day’s worth of protein on a 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 a arugula salad (19g protein)



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Ancient grains making a comeback

ANCIENT GRAINS MAKING A COMEBACK

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Ancient grains making a comeback


Ancient grains making a comeback
Modern wheat is a relatively recent crop, a hybrid descendant of ancient grains like spelt, einkorn, and emmer. However, with increasing interest in home baking and growing awareness about gluten-sensitivity, ancient grains have begun to re-emerge in our dietary landscape.

It’s not a technical term but simply refers to cereals (like kamut, bulgur), millets (foxtail, kodo millet) and pseudo grains (teff, kaniwa) that have been part of ancient culture for millennia and have not seen much scientific intervention – no genetic modification, hybridization or excessive use of synthetic fertilizers and chemicals. Apart from being “more natural”, these ancient grains also have higher levels of nutrients and minerals.

Ancient grains are now increasingly available in grocery stores, and cookery books and shows are also showcasing ways to cook and incorporate these wonderful grains in modern diets. Take a break from highly modified wheats and explore the amazing world of these purer grains that truly embody ‘ancient wisdom’.

Kaniwa: Gluten free, Vitamin Rich Leaf & Grain

Say hello to Kaniwa (or Cañihua), a pseudo grain that looks and sounds like Quinoa. Both contain all 9 essential amino acids. It’s origins are in the Andes in S. America, and has been a staple for centuries. It can be cooked and used in recipes where you use wholegrains like quinoa. A ¼ cup uncooked Kaniwa provides a whopping 7g protein (14% DV) and 3g dietary fiber (12% DV).

Spelt: the 5000 BC Mesopotamian grain with terrific health values

A close member of the wheat family, Spelt is still consumed in Germany and Switzerland as ‘dinkelbrot’ bread. Mostly used as flour or as a steamed whole grain in salads, stews, and other dishes. A 100 gms of cooked spelt provides 15% DV fiber, 12% protein, 12% magnesium, 9% iron and 11% zinc. It’s very beneficial for heart health, diabetes, blood pressure, aids regularity and maintains gut health.

Farro: wholegrain from ancient Egypt, called “Pharaoh’s Wheat”

This ancient version of wheat has 3 strains, the most common of which is Emmer, consumed today in Europe. It’s a nutritious grain – a half cup of cooked Farro provides 4 g protein and 3.5 g fiber, almost double that of brown rice. Also packed with essential minerals and cyanogenic glucosides that help lower cholesterol, pressure and sugar, and boost immunity. The Pharaohs knew all this back then!

Teff: an ancient Ethiopian grain that’s packed with nutrition

Teff is a drought-resistant staple food crop of Ethiopia, dating back to the Abyssinian civilisation. It’s gluten-free and a good substitute for wheat or rice, and can be eaten as a cooked whole grain or ground into flour. A ¾ cup cooked teff provides 6.5g protein, 4g fibre & 21% daily value iron. It’s low GI, so it helps regulate blood sugar and its high fibre content regulates digestion.



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The microgreen revolution

THE MICROGREEN REVOLUTION

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The microgreen revolution


The microgreen revolution
Microgreens are the seedlings of plants, This is typically early in the life cycle of the plant, some time after the first leaves emerge. They are usually used to add flavour and color to dishes, and have been making waves as a nutrient-dense superfood.

Microgreens can be grown from most types of seeds. Apart from salad greens, leafy vegetables and edible flowers, some legumes (beans, lentils) and grains (rice, barley, buckwheat) are sometimes grown as microgreens.

Today, let’s explore more about these superfoods.

Microgreens: nutrition packed, good for cognitive health

Did you know those little microgreens have up to 40 times the antioxidants and polyphenols of the mature plant? They are truly nutrition dynamos. Antioxidants and polyphenols are powerful anti-inflammatory compounds, and can help lower the risk of cognitive decline and dementia. Microgreens also provide more intense flavor, which is terrific for seniors with reduced taste sensitivity – they get the rich taste and strengthen cognitive health.

Microgreens: big punch of flavor & health

Microgreens can add an intense punch of flavor to your dishes – sweet, sour, pungent, bitter. They actually embody a concentrated dose of the full-sized vegetable’s flavor and nutrition. Microgreens are rich in many vitamins and minerals. Some healthy varieties for you to grow or buy are pea shoots, radish, sunflower, wheatgrass, mustard, etc. Add them to your salads or main dishes or even to a juice or smoothie.

Safe consumption of microgreens

Eating microgreens is generally considered safe. While there is contamination risk from E. coli, this risk arises from a mixture of the type/composition of the microgreen, and time spent in storage. To enjoy, always check the sell-by date and consume within the week from purchase.

Incorporating microgreens in your day

There are many ways to include microgreens in your diet – juices and smoothies are popular examples. Given their vibrant colors and distinct taste profiles, microgreens work especially well as a garnish over food, beverages and desserts! Growing them at home is simple – you just need a sunny windowsill, seeds, a shallow pot and some potting mix.

Mustard microgreens: fun way to ‘green’ your dry spices

Place a pot with soil on a sunny windowsill, outdoors or balcony with ample sun. Moisten soil well, scatter a handful of mustard seeds, gently pressing into soil. Check soil for moistness daily and water lightly as needed. When you see a pot full of tiny leaves, harvest by pulling gently out with the roots. Rinse off soil & add to salads, sandwiches, garnish a stir fry.

Little broccoli wonders: supercharge your body with antioxidants

The broccoli microgreen looks completely different from the adult plant we are used to, and tastes vastly different! Some time between the first 10-14 days, the plant peaks in its production of sulforaphane, sometimes up to 100x the concentration of the mature plant. Sulforaphane is nature’s most potent activator of antioxidants and has been shown to inhibit tumour growth.



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Antioxidants: Cupid to the rescue of love-lost free radicals

ANTIOXIDANTS: CUPID TO THE RESCUE OF LOVE-LOST FREE RADICALS

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Antioxidants: Cupid to the rescue of love-lost free radicals


Antioxidants: Cupid to the rescue of love-lost free radicals
Antioxidants in foods are not just desirable but critical to our very survival. But what are they? To understand antioxidants we need to learn another term: “free radical”. When we eat or when we are exposed to cigarette smoke, pollution, or radiation our body produces oxidative stress. This stress causes the 2 electrons in Oxygen to split and they get “free”. This electron hates being alone and travels through our bodies looking for a partner and in the process triggers damage to our cells, tissues and organs and creates chronic inflammation.

Enter the savior, the knight in shining armor, the antioxidant. These are healthy compounds in some foods including some wholegrains, lentils, nuts, fruits and vegetables. And like a Cupid, they shoot an electron to the free radical and pair them again. Happy ending!

Examples of antioxidants include Vitamin C & E, Selenium, Lycopene, Beta carotene, a group of plant pigments called Flavonoids, the mineral Copper etc. Let’s examine some antioxidant rich foods today and help the free radicals in our body “hook up”!

Inflammation: warning signals of low levels of antioxidants in your diet

Antioxidants are compounds that, like the name, inhibit or delay oxidative stress of cells. Oxidation not only ages or destroys cells but also causes lipid, protein and DNA alteration which in turn leads to chronic diseases. Inflammation is the key factor driving diseases such as diabetes, cancer, cardiovascular diseases, eye disorders, arthritis, obesity, autoimmune diseases, and inflammatory bowel disease.

Borrowing from nature: the power of Anthocyanins in fruits & vegetables

Produced by plants to protect against stresses like UV light and extreme temperatures, anthocyanin is estimated to have 50 times the antioxidant activity of well-known vitamins. The compound has been widely studied for its effectiveness in reducing free radical damage, and its protection of ?-cells that maintain blood glucose levels. Common foods high in anthocyanins include grapes (and red wine too), apples, turnips, red cabbage and eggplant.

Beans and lentils: not just protein sources, but also antioxidant champions

Legumes are great for cell health, as they contain phenolic compounds that destroy free radicals, inhibit cell oxidation, reducing systemic inflammations. Interestingly, a study done by University of Guelph in Canada revealed that while all beans and lentils are good antioxidants, darker beans like black, pinto, kidney, navy, have more antioxidant activity, gram for gram, than the other beans, due to the flavonoids or pigments in their outer layer.

Wholegrains: deliver fiber, but also a hearty dose of antioxidants

We tend to associate vegetables & fruits with beneficial antioxidants. However, a Cornell study revealed that wholegrains contain antioxidants equal to or exceeding those in veggies and fruits. For example, they found corn has almost twice the antioxidative activities of apples, while wheat and oats equal broccoli and spinach. But it’s important to avoid refined grains, because wholegrains are the ones containing lignans, ferulic acid, sulfur, which protect cells from oxidation.

Walnuts are antioxidant powerhouses

Walnuts are rich in omega-3 fatty acids, a precursor for messaging molecules called prostaglandins that regulate inflammatory responses in our body. The fatty acids are highly susceptible to oxidation – in turn, the plant produces a variety of phenolic acids, tannins and flavonoids that protect against this oxidation. We can enjoy this same benefit with a daily serving (just about 7 whole walnuts). Be sure to include the brown walnut skins – the slight bitterness is due to its rich phenol content!



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Essential Minerals in our Food

ESSENTIAL MINERALS IN OUR FOOD

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Essential Minerals in our Food


Essential minerals in or food
 The human body is an amazing machine with millions of biochemical reactions taking place whether we are awake or sleeping. Today we will focus on minerals and trace elements.

Minerals and trace elements are chemicals required for our body’s biochemical processes. Calcium, Phosphorus, Potassium, Sodium, Magnesium are some examples of minerals that our body cannot make and is only available through food. Trace elements include Zinc, Copper, Chromium, Selenium, Manganese, Molybdenum, Cobalt and Iodine. The reason they are known as trace elements is because the amount required by our body is extremely small. 

These minerals come together for critical daily functions: Zinc, Iodine, Copper and Cobalt are important for protein and bone formation while Molybdenum and Selenium helps to prevent toxins and free radicals from building up in our body. Manganese is vital for the metabolism of protein and carbohydrate while Chromium helps insulin to regulate blood sugar

Today, let’s examine foods rich in minerals and trace elements. As always, pay the farmer, not the pharmacy!

Nuts: not just an omega-3 source, also high on essential minerals

Most of the commonly-eaten nuts provide magnesium in good quantities, and in addition, almonds, peanuts & pistachios are high in potassium, walnuts in phosphorus, brazil nuts in selenium, the list goes on. So it’s best to eat a combination of nuts daily, to get in all the minerals you need. Interestingly, roasting nuts doesn’t diminish minerals, so no worries there. But roast dry to be healthier, avoid the oil & salt.

Legumes : good source of the key minerals

The legume family – beans and lentils – provide more than fiber and protein. They’re also a good source of important minerals like iron, manganese, potassium, folates, zinc and more. To get a greater range of minerals, include a variety of beans & lentils in your diet. Beans contain phytic acids that inhibit full mineral absorption by the body, so soak overnight and discard the soaking water, as that eliminates the acids.

Leafy vegetables are a rich source of potassium

Potassium is a crucial mineral that regulates the fluid balance in cells, keeps muscle and nerves healthy, reduces blood pressure and the risk of strokes or heart attacks and cleanses the kidneys. Leafy green vegetables like Swiss Chard, Spinach, Bok Choy and Brussels Sprouts are excellent sources of potassium. Try steaming them without too much water, so you keep the nutrients more intact and bioavailable. 

Whole grains deliver more than just carbohydrates

We tend to forget that the bran and germ in wholegrains also deliver beneficial minerals. Popcorn is one example which contains a high amount of magnesium and fiber. Magnesium is like the unsung hero of the movie – it doesn’t get the same attention as other minerals but is involved in more than 300 biochemical reactions in our body. Magnesium also encourages secretion of parathyroid hormones that are essential for calcium absorption, leading to strong bone health.



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Food Feature: Bamboo Shoots

FOOD FEATURE: BAMBOO SHOOTS

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Food Feature: Bamboo Shoots

Food Feature: Bamboo Shoots

 

We often think of pandas as gentle giants, but did you know that they actually consume as much protein as most other carnivorous animals? Young bamboo shoots can comprise nearly 30% protein, and play an important role in the panda’s diet! These herbivores are definitely onto something!

At around the 2nd week, new bamboo canes (or the bamboo shoots) are harvested as food. These are crisp, tender stalks that have a similar crunch to asparagus, and a sweetness similar to corn. While the bamboo tree is a perennial crop, bamboo shoots tend to be harvested during the winter and spring seasons.

Bamboo shoots are a popular cooking ingredient in South-East Asia and can be cooked in many different ways, boiled, sauteed, braised, slow-cooked with other vegetables or even stir-fried! Make sure to boil it thoroughly first as the raw shoots contain a fatal toxin called hydrocyanic acid.

A short history of bamboo

The bamboo plant has a long storied history in Chinese civilisation, prized for its use as a building material and for its delicious shoots. Originating in Southern China, bamboo tree cultivation gradually spread across South America and Africa. Evidence of bamboo shoots being eaten as food can be found in ancient Chinese literature dating back to the Tang dynasty (7th century AD) which talked about the benefits of these little shoots. As bamboo thrives in the tropical and subtropical climates, its cultivation has remained largely concentrated in East and South East Asia. However, you might just be able to find canned bamboo shoots near you! If you have the luxury of finding raw bamboo shoots, preparation is simple; make an incision to expose the soft flesh, cover with water and simmer for 30 mins. Soak in cold water to remove any excess bitterness.

Bamboo Shoots: Nutrition packed with a crunch!

Bamboo shoots are not only tasty but they are also packed full with nutrients! A one cup serving of cooked shoots gives 18% daily value of potassium, 17% of fiber and 7% of protein. Bamboo shoots also possess unique lignans and phenolic compounds that have potential for anticancer, anti-inflammatory and antibacterial properties. All this at a mere 14 calories!

Bamboo and its use in Traditional Chinese Medicine

The use of bamboo shoots in traditional medicine was first recorded in pharmaceutical texts during the Ming Dynasty (14th-17th century). The four main parts of bamboo that are used include the bamboo shavings, dried sap, liquid sap and leaves. These are characterised as having a ‘cooling’ effect in Traditional Chinese Medicine, and are used to treat ailments ranging from acute fevers to phlegm, asthma, even eczema. Scientists are also studying the extracts of bamboo leaves for promising antioxidant effect on diabetes and cancer.

Good food that’s also great for the environment

Apart from its rich nutrition, there are many reasons why this versatile superfood is ready to take the world by storm! As a tree crop, bamboo grows quickly, sometimes hitting spurts of 1m in a day. The bamboo tree itself also absorbs carbon dioxide and produces 30% more oxygen than an equivalent mass of trees. With the tensile strength of steel, this is one of nature’s own building material! There are countless other uses for bamboo; in furniture, as cooling fibers for clothing, musical instruments, a natural deodorizer, for paper, even bamboo beer!



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A Refresher on Protein Basics

A REFRESHER ON PROTEIN BASICS

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A Refresher on Protein Basics


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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