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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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

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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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Mad for garlic

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MAD FOR GARLIC

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Mad for garlic

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The best known member of the Allium family, garlic has enjoyed a storied history across civilisations. The Egyptian and Indian cultures referred to it some 5,000 years ago, the Babylonians grew it in their hanging gardens 4,500 years ago, the Chinese documented its medical healing 2,000 years ago. 

This pungent herb has been highly prized for its medical properties. The Egyptians valued it so much that they used garlic as currency; shortages due to flooding led to one of two recorded slave revolts. The Chinese believed it to be a source of heat to nourish and tonify. More recently in modern medicine, garlic was used on the battlefront to treat wounds and fight infection, or as an antiseptic to clean wounds.

Scientists today have linked its many benefits to a number of sulphur compounds in garlic. When cut or crushed, these sulphurous compound oxidise and form new therapeutic compounds, the most researched being allicin and ajoene

There are almost 300 varieties of garlic, but the more common ones you would find differ by their centre stalk and the number of cloves in each bulb. The hardneck garlics have a strong centre stalk and have a spicier, more complex profile – great for infusions and heavy roasts. If you prefer eating your garlic raw, go for the milder soft neck garlics that have less of a bite. For more color, you’ll want Creole garlics that come in reds, pinks and purples. And of course there’s the black garlic which we go into later.

Garlic’s active compounds reduce blood pressure and LDL 
Several human studies reveal active compounds in garlic, like allicin, diallyl disulfide & s-allyl cysteine to be as effective as medication in lowering blood pressure. In fact, they measure the dosage to be about 4 cloves garlic daily. Garlic also lowers total cholesterol, especially LDL. Interestingly, allicin in garlic actually forms in greater potency after it’s cut or crushed and exposed to air for a few minutes.

Using garlic: some useful tips to enhance nutrients and flavor
Garlic’s healthy allicin compound is best when fresh rather than packaged. After chopping, let sit 10 minutes so allicin develops. Cook on low heat to avoid burning allicin and bitter flavors. Store garlic in a cool, dry, well ventilated place and don’t refrigerate. Select garlic bulbs that are firm and have no sprouts forming. Finally, to get the smell off your hands after chopping, scrub with lemon or salt before rinsing.

Garlic: Simple Home Remedies
Garlic not only boosts our immune system but is also an antibacterial, antifungal, antiviral, and antiseptic herb.

  • Ear Pain – Warm oil, add crushed garlic, cool & strain. Put a few drops to relieve pain.
  • Pain & Swelling – Warm oil massage with crushed garlic relieves pain.
  • Cholesterol – Eating 1 raw garlic everyday reduces cholesterol and obesity.

 
Black garlic: an antioxidant-rich sweet, gelatinous treat
Black garlic is simply fresh garlic fermented at high temperatures for long periods of time. This environment facilitates the Maillard reaction which produces new flavour compounds – when you chew down on one, it’s almost like you’re eating a mild, sweet date. The allicin that gives garlic its sharp taste is significantly reduced in black garlic, and instead turns into numerous alkaloids and flavonoids, with an antioxidant bioactivity almost 10-fold that of normal garlic!


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Know your Fats!

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KNOW YOUR FATS!

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Know your Fats!

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Know your Fats!

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

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

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

 

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

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

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

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

 

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

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


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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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Vitamin K and its health benefits

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Vitamin K and its health benefits

Blog > Vitamin K and its health benefits

Vitamin K and its health benefits

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Vitamin K and its health benefits

Named after the German word ‘Koagulation’ (or coagulation), Vitamin K refers to a group of three basic types of vitamins; K1, K2 and K3. Vitamin K1 is easily found in most plant foods, especially green vegetables, along with K3 which is found in most foods. Vitamin K2 is less common in plant-based diets, except where they have gone through fermentation in the case of tempeh or miso. The daily recommended amount of Vitamin K is 80 mcg (micrograms).

 

Vitamin K is most commonly associated with blood clotting; the process requires a complex interplay of multiple proteins, of which 4 of them require vitamin K to function. Additionally, Vitamin K has been vigorously studied for its role in bone health, where it helps maintain a healthy bone mineral density. This helps reduce risk of bone fractures, especially hip fractures. Preliminary studies show promise in the use of Vitamin K in the fight against osteoporosis and osteoarthritis.

Vitamin K is critical for the process of photosynthesis in plants, so it should come as little surprise that fresh greens are a go-to ready source.

Kale & its many varieties 

Belonging to the cruciferous family, Kale is a bona fide superfood with its high concentrations of Vit K (1 cup cooked gives >1000% DV!), minerals, and antioxidants. Do you know the many varieties of kale out there?

Curly Kale has a peppery, bitter/tangy taste. Surprisingly a single serving has more vitamin C than an orange. Great for baking into kale chips. Red Kale, with a red stem, has a similar taste to curly Kale but is much sweeter and perfect for eating raw. Lacinato Kale is super dark, thinner, soft, and rich in flavor. Best when cooked and good in salads too. Redbor Kale has a deep purple color and is best softened through cooking in soups. Baby Kale is the easiest kale to find. Smaller and tender, the leaves taste great in salads and smoothies.

Basil, also known as Tulsi meaning ‘the incomparable one’

Basil is a powerful adaptogen. Adaptogens are herbs that are stress busters (physical, chemical & biological). Use it in cooking, grind into a pesto, infuse in hot water or simply chew a couple of leaves everyday. The eugenol compound extract from basil has been widely studied for its anti-inflammatory effects, providing the same relief that many over-the-counter aspirins do. A half cup of fresh basil provides 98% DV of vitamin K and 10% DV manganese and copper.

Leeks do more than just flavor soup
They comprise 16% inulin fiber, which nourishes good gut bacteria. Studies showed that eating leeks over 2 weeks increased beneficial bifidobacterial count in the gut. Leek belongs to the allium family which also includes garlics, onions and scallions, and contains many of the same beneficial compounds the latter group posses. Similarly, let leeks sit 5 minutes after cutting so their anti-cancer compounds develop fully. 1 cup cooked leeks provide 30% DV vitamin K and 6% DV folate.

Miso is a unique source of vitamin K2
A traditional ingredient of Japanese and Chinese cuisine, miso is a paste made from fermented soyabeans, the fermentation being triggered by a mould called ‘koji’ (Aspergillus oryzae). The paste imparts the coveted ‘umami’ taste that these oriental cuisines are famous for. Miso is a great source of beneficial bacteria that strengthen our gut and enhance energy levels. Little wonder that many Japanese households begin the day with a bowl of miso soup. 1 tablespoon yields 1 cup of soup, providing 6% DV vitamin K, along with a host of other beneficial minerals. 


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Carbohydrates get a bad rap

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Carbohydrates get a bad rap

Blog > Carbohydrates get a bad rap

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“Carbs make you fat”.

 

“Carbs are unhealthy”. “Too much carbs raise your blood sugar”. Carbs get a bad rap and oftentimes unfairly so. What’s the evidence behind these claims?

At 4 calories per gram, carbohydrates are a key source of energy for bodies, and the preferred fuel for our brains. Carbohydrates are typically compounds containing carbon, hydrogen and oxygen in a 1:2:1 ratio, typically categorised as simple carbohydrates (short chains of sugar molecules found in table sugar, honey, fruits) or complex carbohydrates (longer chains of sugar molecules found in vegetables, whole grains).

 

To investigate the claims above, we need to first establish that the quality of the carbohydrate matters more than the quantity. Carbohydrates contribute directly to increased blood sugar levels which is causally related to obesity, cardiovascular disease and type II diabetes. Refined grains and sugar-sweetened products are easier for our bodies to process and have a direct impact on increased risk. On the other hand, whole grains, legumes and starchy vegetables contain complex carbohydrates which are harder to break down (because of their chain length, the surrounding structure around the carbohydrate) carry reduced risks. The main difference is explained by the glycemic index and glycemic load of these foods; the lower the numbers, the lower the blood sugar level increases.

 

Then there are ‘good’ carbohydrates like fiber. A plant-based carbohydrate that is not processed by human enzymes, fiber is essential for good microbial health in the gut. Fibers pass through our digestive system quickly since they can’t be absorbed, and in turn signal to the brain that we are full, help us stay sated longer.

 

While there is no recommended minimum requirement, we do not need to unduly starve our bodies of carbohydrates. If you do not have pre-existing medical conditions, here are some great carbohydrates to include in your diet.

Quinoa: a pseudocereal with outstanding nutrition!

Grains are often thought of as the primary contributor to weight gain, and the first to go in low-carb/keto diets. However, not all grains are alike. Refined grains have the germ and bran separated from the starchy endosperm, making it easier to use or cook with but actually leading to higher risks of type II diabetes. On the other hand, whole grains like quinoa have a low glycemic load, leading to inverse correlations with chronic obesity, and cardiovascular diseases. On top of that, it is rich in many other nutrients across proteins, minerals (like manganese and copper), substantial amounts of fiber and omega-3 fatty acids.

Potato: A guilty love affair!

Why do we love to hate potatoes, even as we love to eat them? Yes, its a starchy fellow but it is also full of goodness. 1 cup baked contains 36g of carbohydrates, and a dazzling array of potassium, copper, fiber (mainly in its skin). Most notably, potatoes are rich in vitamin B6 which is involved in hundreds of enzymatic reactions all over the body, from creating amino acids and red blood cells to keeping the nervous system going. When cooked and left to cool, some of the starches turn into resistant starch which conversely help with glycemic control.

Blueberries: sweet treats that actually help lower diabetes

While we might associate sugar-rich fruits as high carb foods, they also offer plenty of vitamins, minerals and fiber that are essential for an all-round diet. The good news is that while they might appear to have high sugar content, fruits typically have low-to-moderate glycemic loads. Curiously, fruits like blueberries have shown increasing evidence in improving insulin sensitivity and improved blood sugar levels. Blueberries have a unique combination of phenolic compounds that bring amazing antioxidant and anti-cancer properties.

Chickpeas: your daily blood sugar defence

Part of the legume family, chickpeas contain a high amount of carbohydrates at first glance: 1 cup cooked chickpeas contain about 40g of carbohydrates, along with 15g of protein and 12g of fibres. The latter two are essential in improving our digestive process and regulating the release of sugar from food. Studies have shown improved blood sugar levels in participants after just one week of regular consumption!



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