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

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

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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

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SPROUTS: WANNABE PLANTS THAT ARE DELICIOUS AND NUTRITIONAL POWERPACKS

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Sprouts: Wannabe plants that are delicious and nutritional powerpacks

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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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Ancient grains making a comeback

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ANCIENT GRAINS MAKING A COMEBACK

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Ancient grains making a comeback

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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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Essential Minerals in our Food

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ESSENTIAL MINERALS IN OUR FOOD

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Essential Minerals in our Food

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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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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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