Added sugars in processed foods and beverages may increase risk for heart disease factors, says a new study.
The study analysed nutritional data and blood lipid levels in more than 6,000 adult men and women.
They were divided into five groups according to the amount of added sugar and caloric sweeteners they consumed daily.
Researchers found that people who consumed more added sugar were more likely to have higher cardiovascular disease risk factors, including higher triglyceride levels and higher ratios of triglycerides to HDL-C, or good cholesterol.
'Just like eating a high-fat diet can increase your levels of triglycerides and cholesterol, eating sugar can also affect those same lipids,' says study co-author Miriam Vos, assistant professor of paediatrics, Emory School of Medicine.
Total consumption of sugar has increased substantially in recent decades, largely due to an increased intake of 'added sugars', defined as caloric sweeteners used by the food industry and consumers as ingredients in processed or prepared foods to increase the desirability of these foods, Vos and colleagues note.
In the study, the highest-consuming group consumed an average of 46 teaspoons of added sugars per day. The lowest-consuming group consumed an average of only about three teaspoons daily.
Thursday, April 22, 2010
Green tea may help fight eye diseases
Scientists have discovered that green tea can help prevent glaucoma and other eye diseases.
They have found that the healthful substances found in green tea renowned for their powerful antioxidant and disease-fighting properties - do penetrate into tissues of the eye.
The new study has documented how the lens, retina, and other eye tissues absorb these substances.
Green tea "catechins" have been among a number of antioxidants capable of protecting the eye.
Those include vitamin C, vitamin E, lutein, and zeaxanthin. Until now, however, nobody knew if the catechins in green tea actually passed from the stomach and gastrointestinal tract into the tissues of the eye.
The researchers resolved that uncertainty in experiments with laboratory rats that drank green tea. Analysis of eye tissues showed beyond a doubt that eye structures absorbed significant amounts of individual catechins.
The retina, for example, absorbed the highest levels of gallocatechin, while the aqueous humor tended to absorb epigallocatechin. The effects of green tea catechins in reducing harmful oxidative stress in the eye lasted for up to 20 hours.
"Our results indicate that green tea consumption could benefit the eye against oxidative stress," the study concluded.
The study appears in ACS' bi-weekly Journal of Agricultural and Food Chemistry. (ANI)
They have found that the healthful substances found in green tea renowned for their powerful antioxidant and disease-fighting properties - do penetrate into tissues of the eye.
The new study has documented how the lens, retina, and other eye tissues absorb these substances.
Green tea "catechins" have been among a number of antioxidants capable of protecting the eye.
Those include vitamin C, vitamin E, lutein, and zeaxanthin. Until now, however, nobody knew if the catechins in green tea actually passed from the stomach and gastrointestinal tract into the tissues of the eye.
The researchers resolved that uncertainty in experiments with laboratory rats that drank green tea. Analysis of eye tissues showed beyond a doubt that eye structures absorbed significant amounts of individual catechins.
The retina, for example, absorbed the highest levels of gallocatechin, while the aqueous humor tended to absorb epigallocatechin. The effects of green tea catechins in reducing harmful oxidative stress in the eye lasted for up to 20 hours.
"Our results indicate that green tea consumption could benefit the eye against oxidative stress," the study concluded.
The study appears in ACS' bi-weekly Journal of Agricultural and Food Chemistry. (ANI)
Thursday, April 15, 2010
22 Reasons to go Vegetarian
Vegetarian Food is easy to digest
Studies confirm that a diet full of fresh fruits, vegetables, and grains is the best way for living longer and healthier.
1 You'll live a lot longer.
Vegetarians live about seven years longer, and vegans (who eat no animal products) about 15 years longer than meat eaters, according to a study from Loma Linda University. These findings are backed up by the China Health Project (the largest population study on diet and health to date), which found that Chinese people who eat the least amount of fat and animal products have the lowest risks of cancer, heart attack and other chronic degenerative diseases.
2 You'll save your heart. Cardiovascular disease is still the number one killer in the United States, and the standard American diet (SAD) that's laden with saturated fat and cholesterol from meat and dairy is largely to blame. Plus, produce contains no saturated fat or cholesterol. Incidentally, cholesterol levels for vegetarians are 14 percent lower than meat eaters.
3 You can put more money in your mutual fund.
Replacing meat, chicken and fish with vegetables and fruits is estimated to cut food bills.
4 You'll reduce your risk of cancer.
Studies done at the German Cancer Research Center in Heidelberg suggest that this is because vegetarians' immune systems are more effective in killing off tumour cells than meat eaters'. Studies have also found a plantbased diet helps protect against prostate, colon and skin cancers.
5 You'll add color to your plate.
Meat, chicken and fish tend to come in boring shades of brown and beige, but fruits and vegetables come in all colours of the rainbow. Diseasefighting phytochemicals are responsible for giving produce their rich, varied hues. So cooking by colour is a good way to ensure you re eating a variety of naturally occurring substances that boost immunity and prevent a range of illnesses.
6 You'll fit into your old jeans.
On average, vegetarians are slimmer than meat eaters, and when we diet, we keep the weight off up to seven years longer. That's because diets that are higher in vegetable proteins are much lower in fat and calories than the SAD. Vegetarians are also less likely to fall victim to weight-related disorders like heart disease, stroke and diabetes.
7 You'll give your body a spring cleaning.
Giving up meat helps purge the body of toxins (pesticides, environmental pollutants, preservatives) that overload our systems and cause illness. When people begin formal detoxification programs, their first step is to replace meats and dairy products with fruits and vegetables and juices.
8 You'll make a strong political statement.
It's a wonderful thing to be able to finish a delicious meal, knowing that no beings have suffered to make it..
9 Your meals will taste delicious.
Vegetables are endlessly interesting to cook and a joy to eat. It's an ever-changing parade of flavours and colors and textures and tastes.
10 You'll help reduce waste and air pollution.
Livestock farms creates phenomenal amounts of waste. The tons of manure, a substance that's rated by the Environmental Protection Agency (EPA) as a top pollutants. And that's not even counting the methane gas released by goats, pigs and poultry (which contributes to the greenhouse effect); the ammonia gases from urine; poison gases that emanate from manure lagoons; toxic chemicals from pesticides; and exhaust from farm equipment used to raise feed for animals.
11 Your bones will last longer.
The average bone loss for a vegetarian woman at age 65 is 18 percent; for non-vegetarian women, it's double that. Researchers attribute this to the consumption of excess protein. Excess protein interferes with the absorption and retention of calcium and actually prompts the body to excrete calcium, laying the ground for the brittle bone disease osteoporosis. Animal proteins, including milk, make the blood acidic, and to balance that condition, the body pulls calcium from bones. So rather than rely on milk for calcium, vegetarians turn to dark green leafy vegetables, such as broccoli and legumes, which, calorie for calorie, are superior sources.
12 You'll help reduce famine.
It takes 15 pounds of feed to get one pound of meat. But if the grain were given directly to people, there'd be enough food to feed the entire planet. In addition, using land for animal agriculture is inefficient in terms of maximizing food production. According to the journal Soil and Water, one acre of land could produce 50,000 pounds of tomatoes, 40,000 pounds of potatoes, 30,000 pounds of carrots or just 250 pounds of beef.
13 You'll avoid toxic chemicals.
The EPA estimates that nearly 95 per cent of pesticide residue in our diet comes from meat, fish and dairy products. Fish, in particular, contain carcinogens (PCBs, DDT) and heavy metals (mercury, arsenic; lead, cadmium) that cannot be removed through cooking or freezing. Meat and dairy products are also laced with steroids and hormones.
14 You'll protect yourself from foodborne illnesses.
According to the Center for Science in the Public Interest in the US, which has stringent food standards, 25 per cent of all chicken sold in the United States carries salmonella bacteria and, the CDC estimates, 70 percent to 90 percent of chickens contain the bacteria campy-lobacter (some strains of which are antibiotic-resistan t), approximately 5 percent of cows carry the lethal strain of E. coli O157:H7 (which causes virulent diseases and death), and 30 percent of pigs slaughtered each year for food are infected with toxoplasmosis (caused by parasites).
15 You may get rid of your back problems.
Back pain appears to begin, not in the back, but in the arteries. The degeneration of discs, for instance, which leads to nerves being pinched, starts with the arteries leading to the back. Eating a plant-based diet keeps these arteries clear of cholesterol- causing blockages to help maintain a healthy back.
16 You'll be more 'regular.'
Eating a lot of vegetables necessarily means consuming fiber, which pushes waste out of the body. Meat contains no fibre. Studies done at Harvard and Brigham Women's Hospital found that people who ate a high-fiber diet had a 42 percent lower risk of diverticulitis. People who eat lower on the food chain also tend to have fewer incidences of constipation, hemorrhoids and spastic colon.
17 You'll cool those hot flashes.
Plants, grains and legumes contain phytoestrogens that are believed to balance fluctuating hormones, so vegetarian women tend to go through menopause with fewer complaints of sleep problems, hot flashes, fatigue, mood swings, weight gain, depression and a diminished sex drive.
18 You'll help to bring down the national debt.
We spend large amounts annually to treat the heart disease, cancer, obesity, and food poisoning that are byproducts of a diet heavy on animal products.
19 You'll preserve our fish population.
Because of our voracious appetite for fish, 39 per cent of the oceans' fish species are overharvested, and the Food & Agriculture Organization reports that 11 of 15 of the world's major fishing grounds have become depleted.
20 You'll help protect the purity of water.
It takes 2,500 gallons of water to produce one pound of mutton, but just 25 gallons of water to produce a pound of wheat. Not only is this wasteful, but it contributes to rampant water pollution.
21 You'll provide a great role model for your kids.
If you set a good example and feed your children good food, chances are they'll live a longer and healthier life. You're also providing a market for vegetarian products and making it more likely that they'll be available for the children.
22 Going vegetarian is easy!
Vegetarian cooking has never been so simple. We live in a country that has been vegetarian by default. Our traditional dishes are loaded with the goodness of vegetarian food. Switching over it very simple indeed.
Studies confirm that a diet full of fresh fruits, vegetables, and grains is the best way for living longer and healthier.
1 You'll live a lot longer.
Vegetarians live about seven years longer, and vegans (who eat no animal products) about 15 years longer than meat eaters, according to a study from Loma Linda University. These findings are backed up by the China Health Project (the largest population study on diet and health to date), which found that Chinese people who eat the least amount of fat and animal products have the lowest risks of cancer, heart attack and other chronic degenerative diseases.
2 You'll save your heart. Cardiovascular disease is still the number one killer in the United States, and the standard American diet (SAD) that's laden with saturated fat and cholesterol from meat and dairy is largely to blame. Plus, produce contains no saturated fat or cholesterol. Incidentally, cholesterol levels for vegetarians are 14 percent lower than meat eaters.
3 You can put more money in your mutual fund.
Replacing meat, chicken and fish with vegetables and fruits is estimated to cut food bills.
4 You'll reduce your risk of cancer.
Studies done at the German Cancer Research Center in Heidelberg suggest that this is because vegetarians' immune systems are more effective in killing off tumour cells than meat eaters'. Studies have also found a plantbased diet helps protect against prostate, colon and skin cancers.
5 You'll add color to your plate.
Meat, chicken and fish tend to come in boring shades of brown and beige, but fruits and vegetables come in all colours of the rainbow. Diseasefighting phytochemicals are responsible for giving produce their rich, varied hues. So cooking by colour is a good way to ensure you re eating a variety of naturally occurring substances that boost immunity and prevent a range of illnesses.
6 You'll fit into your old jeans.
On average, vegetarians are slimmer than meat eaters, and when we diet, we keep the weight off up to seven years longer. That's because diets that are higher in vegetable proteins are much lower in fat and calories than the SAD. Vegetarians are also less likely to fall victim to weight-related disorders like heart disease, stroke and diabetes.
7 You'll give your body a spring cleaning.
Giving up meat helps purge the body of toxins (pesticides, environmental pollutants, preservatives) that overload our systems and cause illness. When people begin formal detoxification programs, their first step is to replace meats and dairy products with fruits and vegetables and juices.
8 You'll make a strong political statement.
It's a wonderful thing to be able to finish a delicious meal, knowing that no beings have suffered to make it..
9 Your meals will taste delicious.
Vegetables are endlessly interesting to cook and a joy to eat. It's an ever-changing parade of flavours and colors and textures and tastes.
10 You'll help reduce waste and air pollution.
Livestock farms creates phenomenal amounts of waste. The tons of manure, a substance that's rated by the Environmental Protection Agency (EPA) as a top pollutants. And that's not even counting the methane gas released by goats, pigs and poultry (which contributes to the greenhouse effect); the ammonia gases from urine; poison gases that emanate from manure lagoons; toxic chemicals from pesticides; and exhaust from farm equipment used to raise feed for animals.
11 Your bones will last longer.
The average bone loss for a vegetarian woman at age 65 is 18 percent; for non-vegetarian women, it's double that. Researchers attribute this to the consumption of excess protein. Excess protein interferes with the absorption and retention of calcium and actually prompts the body to excrete calcium, laying the ground for the brittle bone disease osteoporosis. Animal proteins, including milk, make the blood acidic, and to balance that condition, the body pulls calcium from bones. So rather than rely on milk for calcium, vegetarians turn to dark green leafy vegetables, such as broccoli and legumes, which, calorie for calorie, are superior sources.
12 You'll help reduce famine.
It takes 15 pounds of feed to get one pound of meat. But if the grain were given directly to people, there'd be enough food to feed the entire planet. In addition, using land for animal agriculture is inefficient in terms of maximizing food production. According to the journal Soil and Water, one acre of land could produce 50,000 pounds of tomatoes, 40,000 pounds of potatoes, 30,000 pounds of carrots or just 250 pounds of beef.
13 You'll avoid toxic chemicals.
The EPA estimates that nearly 95 per cent of pesticide residue in our diet comes from meat, fish and dairy products. Fish, in particular, contain carcinogens (PCBs, DDT) and heavy metals (mercury, arsenic; lead, cadmium) that cannot be removed through cooking or freezing. Meat and dairy products are also laced with steroids and hormones.
14 You'll protect yourself from foodborne illnesses.
According to the Center for Science in the Public Interest in the US, which has stringent food standards, 25 per cent of all chicken sold in the United States carries salmonella bacteria and, the CDC estimates, 70 percent to 90 percent of chickens contain the bacteria campy-lobacter (some strains of which are antibiotic-resistan t), approximately 5 percent of cows carry the lethal strain of E. coli O157:H7 (which causes virulent diseases and death), and 30 percent of pigs slaughtered each year for food are infected with toxoplasmosis (caused by parasites).
15 You may get rid of your back problems.
Back pain appears to begin, not in the back, but in the arteries. The degeneration of discs, for instance, which leads to nerves being pinched, starts with the arteries leading to the back. Eating a plant-based diet keeps these arteries clear of cholesterol- causing blockages to help maintain a healthy back.
16 You'll be more 'regular.'
Eating a lot of vegetables necessarily means consuming fiber, which pushes waste out of the body. Meat contains no fibre. Studies done at Harvard and Brigham Women's Hospital found that people who ate a high-fiber diet had a 42 percent lower risk of diverticulitis. People who eat lower on the food chain also tend to have fewer incidences of constipation, hemorrhoids and spastic colon.
17 You'll cool those hot flashes.
Plants, grains and legumes contain phytoestrogens that are believed to balance fluctuating hormones, so vegetarian women tend to go through menopause with fewer complaints of sleep problems, hot flashes, fatigue, mood swings, weight gain, depression and a diminished sex drive.
18 You'll help to bring down the national debt.
We spend large amounts annually to treat the heart disease, cancer, obesity, and food poisoning that are byproducts of a diet heavy on animal products.
19 You'll preserve our fish population.
Because of our voracious appetite for fish, 39 per cent of the oceans' fish species are overharvested, and the Food & Agriculture Organization reports that 11 of 15 of the world's major fishing grounds have become depleted.
20 You'll help protect the purity of water.
It takes 2,500 gallons of water to produce one pound of mutton, but just 25 gallons of water to produce a pound of wheat. Not only is this wasteful, but it contributes to rampant water pollution.
21 You'll provide a great role model for your kids.
If you set a good example and feed your children good food, chances are they'll live a longer and healthier life. You're also providing a market for vegetarian products and making it more likely that they'll be available for the children.
22 Going vegetarian is easy!
Vegetarian cooking has never been so simple. We live in a country that has been vegetarian by default. Our traditional dishes are loaded with the goodness of vegetarian food. Switching over it very simple indeed.
Thursday, March 25, 2010
Curcumin in Turmeric helps slow down auto-immune diseases of the liver
Turmeric, hailed as a wonder spice by Ayurvedics has now gained recognition amongst researchers as well. As per a study by Medical University Graz, Austria, Turmeric has been associated with slowing of liver damage. Turmeric is generally added to dishes for imparting food a bright yellow color. The research has been published in the Gut magazine.
Researchers conducted experiments on mice in order to establish the link between liver damage and Curcumin. Curcumin is an ingredient found in Turmeric. The mice used in the experiments were injected with chemicals that led to liver damage. They were then fed with a Curcumin included diet. Another group of mice were fed with normal diet.
The mice were monitored for the effects of Turmeric both before and after intake of Curcumin enriched diet. The observations were recorded over a period of Four and a half months. The results were recorded on the basis of Tissues and blood samples of the mice.
It was observed that in mice fed with Curcumin diet liver cell damage and scarring or fibrosis was curbed. The Curcumin fed mice has lesser level of bile duct obstruction. “It seemed to show that curcumin targets several different parts of the inflammatory process and could offer a promising treatment in the future.” Lead researcher Professor Michael Trauner stated.
The effect of Turmeric has been encouraging on cutting down 2 types of auto-immune diseases of the liver. Primary sclerosing cholangitis and primary biliary cirrhosis have little known cure. In most of the cases, liver transplant is the only option. “Current treatment for inflammatory liver disease involves ursodeoxycholic acid, the long term effects of which remain unclear.” Michael Trauner said.
Turmeric since ancient times has been known for its anti-inflammatory, antioxidant and antiseptic properties. It has been considered to work wonders beautifying the skin and treating external ulcers. Off late researchers have shown that Turmeric also cuts down cancer risk.
And now this latest research has opened new pathways for researchers to explore the goodness of this wonder spice. What’s even better is that Turmeric is a natural product and is easily available. Though the study is in its initial stages, we might see turmeric based drugs to control liver inflammations.
Researchers conducted experiments on mice in order to establish the link between liver damage and Curcumin. Curcumin is an ingredient found in Turmeric. The mice used in the experiments were injected with chemicals that led to liver damage. They were then fed with a Curcumin included diet. Another group of mice were fed with normal diet.
The mice were monitored for the effects of Turmeric both before and after intake of Curcumin enriched diet. The observations were recorded over a period of Four and a half months. The results were recorded on the basis of Tissues and blood samples of the mice.
It was observed that in mice fed with Curcumin diet liver cell damage and scarring or fibrosis was curbed. The Curcumin fed mice has lesser level of bile duct obstruction. “It seemed to show that curcumin targets several different parts of the inflammatory process and could offer a promising treatment in the future.” Lead researcher Professor Michael Trauner stated.
The effect of Turmeric has been encouraging on cutting down 2 types of auto-immune diseases of the liver. Primary sclerosing cholangitis and primary biliary cirrhosis have little known cure. In most of the cases, liver transplant is the only option. “Current treatment for inflammatory liver disease involves ursodeoxycholic acid, the long term effects of which remain unclear.” Michael Trauner said.
Turmeric since ancient times has been known for its anti-inflammatory, antioxidant and antiseptic properties. It has been considered to work wonders beautifying the skin and treating external ulcers. Off late researchers have shown that Turmeric also cuts down cancer risk.
And now this latest research has opened new pathways for researchers to explore the goodness of this wonder spice. What’s even better is that Turmeric is a natural product and is easily available. Though the study is in its initial stages, we might see turmeric based drugs to control liver inflammations.
Wednesday, March 17, 2010
The best of all roti
Indian breads or rotis pack in plenty of tasty nutrition. Here we tell you about the nutritional values of different kinds.
No Indian meal is complete without Indianstyle bread or roti. While some of us are more inclined towards rice, roti is the healthier option, as we know. Made on the stove or in a clay oven, a variety of moon- shaped breads are eaten with vegetables, lentils or meat dishes. While all of us are habitual to the wheat variety, several other cereals and millets are used throughout the country to make rotis. From barley and millets to Bengal gram and chickpea flour, the range is extensive and healthy, even though it may be unfamiliar.
The good news, however, is that more people are becoming conscious of nutrition and healthy food options and rotis are very much a part of their menus. Here we tell you about the nutritional values of these breads.
MILLET FLOURS
MILLETS are small- seeded variety of cereal crops. High in insoluble fiber, iron and calcium, millets also pack in plenty of minerals and vitamins. The insoluble fiber from millets is known to help prevent gallstones from developing.
RAGI (FINGER MILLET)
ROTI made from ragi or finger millet is one of the best options for the health conscious. In India, it is mostly grown and consumed in Karnataka and Andhra Pradesh. Ragi flour is made into flatbreads, including thick, leavened dosa and thinner, unleavened roti. Ragi grain is malted and flour from the malted grain is consumed after mixing with milk, boiled water or yoghurt. The average protein content of ragi is 9.8 per cent with well balanced essential amino acids composition along with Vitamin A, Vitamin B and phosphorous.
It also contains high amount of calcium. This makes ragibased processed food products like malt, biscuits and cakes more suited for the growing children, expectant mothers and elderly who need more calcium and iron in their diet. Ragi is also considered an ideal food for diabetics because of slow release of sugars to the body. Its high fiber content also checks constipation, high blood cholesterol and intestinal cancer. In Karnataka, ragi flour is boiled in water and the resultant preparation is eaten with sambar or mutton curry.
Ideal for: Growing children, expectant mothers and elderly Rich in (per 100gm): Calcium-344 mg, Fiber-3.6 g
BAJRA (PEARL MILLET)
A must in Rajasthani cuisine, pearl millet or Bajra roti is particularly noted for its high iron content. It is also known to possess phytochemicals that lower cholesterol, folate, magnesium, copper, zinc, and vitamins E and B- complex. It packs an additional punch since it contains all 13 essential amino acids. Known the world over as bird food, bajra is usually grown in Rajasthan, Gujarat and Haryana because it can adapt well to drought, low soil fertility, and high temperature. "Bajra is good for bones and has higher energy content than other flours. It is also rich in calcium and unsaturated fats which are good for the body," says Dr Sushma Sharma, consultant, Nutrition Foundation of India.
However, it's better not to have bajra in summer. "Bajra roti is better eaten in winter because it's heavy on the body and can cause digestive problems," says Dr Geetika Ahluwalia, chief dietician, Delhi Lung and Heart Institute. While millets have a very high nutritional value, their storage life is short.
Ideal for: Anaemics Rich in (per 100g): Iron-50mg, Vitamin A-132 mg, Minerals-2.3g, Protein-11.6 g.
CEREALS
MAKKI (MAIZE OR CORN) - Corn or Makki roti is a very popular dish in northern parts of India, especially Punjab. Served with butter and a spinach dish called sarson ka saag or stuffed with radish and fenugreek (methi) leaves, this bread is a good source of many nutrients including vitamin B1, B5, dietary fiber, vitamin C, phosphorus and manganese.
Corn is also high in beta carotene or vitamin A which gives it the yellow colour. Corn's contribution to heart health lies not just in its fiber, but in the significant amounts of folate that it supplies. Folate is needed to prevent birth defects and lower levels of homocysteine, an amino acid which can damage blood vessels. Folate-rich diets are also associated with a reduced risk of colon cancer.
Corn is gluten free which makes it a good option for those allergic to wheat. However, lack of gluten is also the reason why it's difficult to make the makki dough. "Corn has a protein by the name of zeil which is of lower biological value than gluten. It's easier to digest wheat because of the presence of gluten," says Dr Sharma.
Ideal for: Heart patients Rich in (per 100 g): Vitamin A- 90 mg, Fiber- 2.7 g, Protein- 11.1 g
JAU ( BARLEY)
BARLEY - is a cereal with a nutlike flavour. Barley nutrients include beta-glucan content, a form of soluble fiber which lowers cholesterol. Eating barley rotis, at least six times each week is a good idea, especially for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease. It is also believed that a diet rich in barley reduces the risk of some forms of cancer because of the presence of phytonutrients.
"Being a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, barley helps in preventing the onset of adult diabetes. For those wanting to lose weight, it is ideal that they include barley in at least one of their meals," says Ekta Tandon, dietician with www.dailydiet.in
Ideal for: Postmenopausal women, BP patients Rich in ( per 100g): Fiber- 3.9g, Protein: 11.5g
JOWAR (SORGHUM)
JOWAR or sorghum is a cereal consumed in the states of Karnataka, Maharashtra, Rajasthan and Haryana. It is also available on supermart shelves in many easyto- use formulae that can pack a punch into your meals in a jiffy. It is rich in potassium and phosphorus and also has good amount of calcium with small amounts of iron and sodium.
"Adding sorghum regularly in the meals of pregnant woman help them attain requirements for minerals and vitamins in their diet. It also maintains the health of heart, controls arthritis and body weight," says Tandon.
Ideal for: Pregnant women Rich in (per 100g): Calcium-25 mg
BENGAL GRAM & CHICKPEA
FLOURS BENGAL gram and chickpeas are favourite choices for those keen to build muscles because of their high protein content. While 17.1 gram protein is contained in 100 gm of Bengal gram flour, Chickpea flour (besan) has 20.8 gram protein per 100 gm. These flours are increasingly being used to make Missi roti which is one of the traditional Indian breads that is eaten in Gujarat typically but is gaining popularity in other parts of India too. Bengal gram has many medicinal properties with plenty of B-complex and other vitamins. It is recommended for diabetics as it enhances the utilisation of glucose in the body.
Both Bengal gram and chickpeas are rich sources of iron and are therefore highly beneficial in the treatment of iron - deficiency anaemia. However, besan is low on fiber content and is known to cause flatulence. So go slow.
Ideal for: Diabetics, anaemics Rich in (per 100g): Protein- 17.1- 20.8 g, Iron-9.1- 10.2 mg
THE BEST ROTI OF ALL
THE rule of the thumb to get the healthiest roti is combining the flours. It's ideal to mix various flours with wheat to get the best of all. "Eating only a particular kind of flour can cause deficiencies of specific nutrients. Don't ignore wheat if you are not allergic to it because it is high in folic acid and is also easier to digest than other flours. Refining of the whole wheat grain drains out most of the nutrients and hence mixing other flours can make it more wholesome," says Dr Sharma.
No Indian meal is complete without Indianstyle bread or roti. While some of us are more inclined towards rice, roti is the healthier option, as we know. Made on the stove or in a clay oven, a variety of moon- shaped breads are eaten with vegetables, lentils or meat dishes. While all of us are habitual to the wheat variety, several other cereals and millets are used throughout the country to make rotis. From barley and millets to Bengal gram and chickpea flour, the range is extensive and healthy, even though it may be unfamiliar.
The good news, however, is that more people are becoming conscious of nutrition and healthy food options and rotis are very much a part of their menus. Here we tell you about the nutritional values of these breads.
MILLET FLOURS
MILLETS are small- seeded variety of cereal crops. High in insoluble fiber, iron and calcium, millets also pack in plenty of minerals and vitamins. The insoluble fiber from millets is known to help prevent gallstones from developing.
RAGI (FINGER MILLET)
ROTI made from ragi or finger millet is one of the best options for the health conscious. In India, it is mostly grown and consumed in Karnataka and Andhra Pradesh. Ragi flour is made into flatbreads, including thick, leavened dosa and thinner, unleavened roti. Ragi grain is malted and flour from the malted grain is consumed after mixing with milk, boiled water or yoghurt. The average protein content of ragi is 9.8 per cent with well balanced essential amino acids composition along with Vitamin A, Vitamin B and phosphorous.
It also contains high amount of calcium. This makes ragibased processed food products like malt, biscuits and cakes more suited for the growing children, expectant mothers and elderly who need more calcium and iron in their diet. Ragi is also considered an ideal food for diabetics because of slow release of sugars to the body. Its high fiber content also checks constipation, high blood cholesterol and intestinal cancer. In Karnataka, ragi flour is boiled in water and the resultant preparation is eaten with sambar or mutton curry.
Ideal for: Growing children, expectant mothers and elderly Rich in (per 100gm): Calcium-344 mg, Fiber-3.6 g
BAJRA (PEARL MILLET)
A must in Rajasthani cuisine, pearl millet or Bajra roti is particularly noted for its high iron content. It is also known to possess phytochemicals that lower cholesterol, folate, magnesium, copper, zinc, and vitamins E and B- complex. It packs an additional punch since it contains all 13 essential amino acids. Known the world over as bird food, bajra is usually grown in Rajasthan, Gujarat and Haryana because it can adapt well to drought, low soil fertility, and high temperature. "Bajra is good for bones and has higher energy content than other flours. It is also rich in calcium and unsaturated fats which are good for the body," says Dr Sushma Sharma, consultant, Nutrition Foundation of India.
However, it's better not to have bajra in summer. "Bajra roti is better eaten in winter because it's heavy on the body and can cause digestive problems," says Dr Geetika Ahluwalia, chief dietician, Delhi Lung and Heart Institute. While millets have a very high nutritional value, their storage life is short.
Ideal for: Anaemics Rich in (per 100g): Iron-50mg, Vitamin A-132 mg, Minerals-2.3g, Protein-11.6 g.
CEREALS
MAKKI (MAIZE OR CORN) - Corn or Makki roti is a very popular dish in northern parts of India, especially Punjab. Served with butter and a spinach dish called sarson ka saag or stuffed with radish and fenugreek (methi) leaves, this bread is a good source of many nutrients including vitamin B1, B5, dietary fiber, vitamin C, phosphorus and manganese.
Corn is also high in beta carotene or vitamin A which gives it the yellow colour. Corn's contribution to heart health lies not just in its fiber, but in the significant amounts of folate that it supplies. Folate is needed to prevent birth defects and lower levels of homocysteine, an amino acid which can damage blood vessels. Folate-rich diets are also associated with a reduced risk of colon cancer.
Corn is gluten free which makes it a good option for those allergic to wheat. However, lack of gluten is also the reason why it's difficult to make the makki dough. "Corn has a protein by the name of zeil which is of lower biological value than gluten. It's easier to digest wheat because of the presence of gluten," says Dr Sharma.
Ideal for: Heart patients Rich in (per 100 g): Vitamin A- 90 mg, Fiber- 2.7 g, Protein- 11.1 g
JAU ( BARLEY)
BARLEY - is a cereal with a nutlike flavour. Barley nutrients include beta-glucan content, a form of soluble fiber which lowers cholesterol. Eating barley rotis, at least six times each week is a good idea, especially for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease. It is also believed that a diet rich in barley reduces the risk of some forms of cancer because of the presence of phytonutrients.
"Being a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, barley helps in preventing the onset of adult diabetes. For those wanting to lose weight, it is ideal that they include barley in at least one of their meals," says Ekta Tandon, dietician with www.dailydiet.in
Ideal for: Postmenopausal women, BP patients Rich in ( per 100g): Fiber- 3.9g, Protein: 11.5g
JOWAR (SORGHUM)
JOWAR or sorghum is a cereal consumed in the states of Karnataka, Maharashtra, Rajasthan and Haryana. It is also available on supermart shelves in many easyto- use formulae that can pack a punch into your meals in a jiffy. It is rich in potassium and phosphorus and also has good amount of calcium with small amounts of iron and sodium.
"Adding sorghum regularly in the meals of pregnant woman help them attain requirements for minerals and vitamins in their diet. It also maintains the health of heart, controls arthritis and body weight," says Tandon.
Ideal for: Pregnant women Rich in (per 100g): Calcium-25 mg
BENGAL GRAM & CHICKPEA
FLOURS BENGAL gram and chickpeas are favourite choices for those keen to build muscles because of their high protein content. While 17.1 gram protein is contained in 100 gm of Bengal gram flour, Chickpea flour (besan) has 20.8 gram protein per 100 gm. These flours are increasingly being used to make Missi roti which is one of the traditional Indian breads that is eaten in Gujarat typically but is gaining popularity in other parts of India too. Bengal gram has many medicinal properties with plenty of B-complex and other vitamins. It is recommended for diabetics as it enhances the utilisation of glucose in the body.
Both Bengal gram and chickpeas are rich sources of iron and are therefore highly beneficial in the treatment of iron - deficiency anaemia. However, besan is low on fiber content and is known to cause flatulence. So go slow.
Ideal for: Diabetics, anaemics Rich in (per 100g): Protein- 17.1- 20.8 g, Iron-9.1- 10.2 mg
THE BEST ROTI OF ALL
THE rule of the thumb to get the healthiest roti is combining the flours. It's ideal to mix various flours with wheat to get the best of all. "Eating only a particular kind of flour can cause deficiencies of specific nutrients. Don't ignore wheat if you are not allergic to it because it is high in folic acid and is also easier to digest than other flours. Refining of the whole wheat grain drains out most of the nutrients and hence mixing other flours can make it more wholesome," says Dr Sharma.
Friday, March 12, 2010
Control your BP -- The natural way
Cut down on salt, cholesterol, fat, tea, coffee and alcohol, don't repress your feelings, exercise regularly.
Garlic: It slows down the pulse rate and relieves the symptoms of dizziness, numbness and shortness of breath and formation of gas within the digestive system.
Rice: Rice is low-fat, low-cholesterol and low-salt content is very good for those who have been advised salt-restricted diet. Brown rice having calcium soothes.
Parsley: It helps maintain the blood vessels. Parsley can be taken as a beverage by simmering 20gms of fresh parsley leaves gently in 250ml of water for a few minutes. Drink this several times a day.
Boiled Potato: Potatoes are rich in potassium and not sodium salts and magnesium present in potato is also beneficial.
Garlic: It slows down the pulse rate and relieves the symptoms of dizziness, numbness and shortness of breath and formation of gas within the digestive system.
Rice: Rice is low-fat, low-cholesterol and low-salt content is very good for those who have been advised salt-restricted diet. Brown rice having calcium soothes.
Parsley: It helps maintain the blood vessels. Parsley can be taken as a beverage by simmering 20gms of fresh parsley leaves gently in 250ml of water for a few minutes. Drink this several times a day.
Boiled Potato: Potatoes are rich in potassium and not sodium salts and magnesium present in potato is also beneficial.
Clean your kidneys... with KOTHIMBIR (DHANIYA)
CLEAN YOUR KIDNEYS IN LESS THAN Rs 1.00
Years pass by and our kidneys are filtering the blood by removing salt, poison and any unwanted entering our body. With time, the salt accumulates and this needs to undergo cleaning treatments and how are we going to overcome this?
It is very easy, first take a bunch of parsley (MALLI Leaves) KOTHIMBIR (DHANIYA)and wash it clean
Then cut it in small pieces and put it in a pot and pour clean water and boil it for ten minutes and let it cool down and then filter it and pour in a clean bottle and keep it inside refrigerator to cool.
Drink one glass daily and you will notice all salt and other accumulated poison coming out of your kidney by urination also you will be able to notice the difference which you never felt before.
Parsley is known as best cleaning treatment for kidneys and it is natural!
Years pass by and our kidneys are filtering the blood by removing salt, poison and any unwanted entering our body. With time, the salt accumulates and this needs to undergo cleaning treatments and how are we going to overcome this?
It is very easy, first take a bunch of parsley (MALLI Leaves) KOTHIMBIR (DHANIYA)and wash it clean
Then cut it in small pieces and put it in a pot and pour clean water and boil it for ten minutes and let it cool down and then filter it and pour in a clean bottle and keep it inside refrigerator to cool.
Drink one glass daily and you will notice all salt and other accumulated poison coming out of your kidney by urination also you will be able to notice the difference which you never felt before.
Parsley is known as best cleaning treatment for kidneys and it is natural!
Subscribe to:
Posts (Atom)