Food Feature: Bamboo Shoots

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FOOD FEATURE: BAMBOO SHOOTS

Blog > Food Feature: Bamboo Shoots

Food Feature: Bamboo Shoots

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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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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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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

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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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Tubers: Nature’s answer to affordable energy

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TUBERS: NATURE’S ANSWER TO AFFORDABLE ENERGY

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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

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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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Fiber: A Gut Health Essential

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FIBER: A GUT HEALTH ESSENTIAL

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Fiber: A Gut Health Essential

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Fiber: A Gut Health Essential

The journey of our gut begins in our mouths through our stomach and intestines, and also involves organs like the pancreas and liver. Through it all, there are more than 100 trillions living microorganisms, and more than 500 different strains of bacterial species – these all make up the ‘gut microbiome’.

An incredibly delicate system, our food choices have tremendous impact on the environment. 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 and probiotics are crucial to keep these creatures in tip-top shape, and our gut in check. In both cases, fiber plays a crucial role.

Prebiotics and probiotics: which is which?
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. But remember to feed them with fiber too!

Which fibers are in which foods?
Soluble fibers are widely available in beans, oats, citrus, apples, psyllium, nuts – they absorb water and turn into a gel that protects the gastrointestinal muscles, while improving cholesterol and blood sugar levels. Insoluble fibers are found in whole grains, legumes, carrots, cucumber, tomatoes and the peels and skin of fruits and vegetables – these promote healthy bowel movements and help with insulin sensitivity. 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.

Does cooking affect fibre content in our food?
There could be a misconception whereby cooking will result in fiber loss. That is not true; cutting and cooking may modify the fibrous cell walls but fiber is tough stuff and remain undisturbed. However, fiber “loss” can occur when you peel off the skin of fruits and vegetables. Did you know that the peels of fruits and vegetables contain up to 31% of total fibers! Besides fiber, they also contain unique phytonutrients for overall immunity and wellbeing.

Legumes are our gut’s fiber-allstars
The average daily recommended fibre intake is 25g. While we might usually associate vegetables as fibrous foods, the real fiber superheroes are the legume family! Beans are fiber-dense; look for navy beans, lentils, pinto beans, black beans, lima beans, soy beans… a 1 cup serving can give as much as 13g of fibre, or half your daily requirements. Blend them into a dip, stir into a chili or use as a base for a veggie patty! Not only are they versatile, but they are cost effective and can store well in pantries.



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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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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

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

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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