Diet Archives -

12 Foods You Can Use to Prepare a Healthy Breakfast

Wed, 15 Mar 2023 17:34:56 +0000

The Buyt Desk

Breakfast is the first meal of the day. Having it healthy is paramount. However, when it comes to breakfast, we often get confused about what to eat.

Cornflakes, oats, break butter, bread jam, and plenty of processed foods complex the choice instead of making it easy. To render choices simple and healthy, we have prepared a breakfast food list after discussing it with experts. You can have them either daily or alternatively.

We have excluded processed foods from the list because they lack essential nutrients and fill the body with empty calories. On the other hand, fresh foods contain micro and macronutrients in a balanced proportion.

Eggs – Eggs are the best breakfast. It is the perfect amalgamation of protein, carbohydrates, fat, fiber, and other essential nutrients. It also contains antioxidants like lutein and zeaxanthin, both are excellent for eye health. Choline is a vital nutrient found in eggs and is healthy for the human brain and liver. If you take whole eggs in moderation, it never increases cholesterol levels, instead provides many health benefits.

Note: Never consume eggs with high-sugar foodstuff.

Greek Yogurt – Greek yogurt is the simple yogurt we prepare at home. It contains protein, good fat, and beneficial nutrients such as Vit B 12, ZINC, Potassium, calcium, etc. The bacteria found in yogurt (the lactobacillus) improves gut health. You can top the yogurt with berries and fruits to make it tastier and healthier. In addition, it also enriches yogurt with fiber and antioxidant content.

Coffee – Coffee is the second most consumable beverage in the world after water. The caffeine in coffee improves alertness, mood, and physical and mental performance. Coffee contains two significant antioxidants, chlorogenic acid, and diterpenes. These are anti-inflammatory and reduce the risk of many lifestyle-related diseases. Nevertheless, to extract all its benefits, and cut down side-effects, consume it in moderation.

Oat Meal – It is a classical breakfast item because of being high in nutrition. It contains a beneficial fiber called beta-glucan. It is a water-soluble fiber and offers multiple health benefits, one of the major benefits is that it gives the feeling of fullness for a long time. It promotes the release of a peptide called YY from the gut. The peptide helps to prevent over-eating. It also contains protein, minerals, and other micronutrients in an adequate amount. Oatmeal breakfast is excellent for those who want to lose weight.

Berries – Berries are also an excellent breakfast food as it contains numerous micronutrients essential for the body. There is a particular antioxidant present in berries called anthocyanin. It is a super-food for brain health and has anti-aging properties. It also reduces the risk of heart disease and a few types of cancer. Only berries cannot be breakfast food, so combine them with any mentioned breakfast foods.

Paneer – We all know the health benefits of paneer. It contains high protein with low calories. One serve of paneer contains approximately 25 grams of protein and 180 calories. It also gives the feeling of fullness for a long time and reduces hunger.

Whole Wheat Bread – Whole wheat bread is another healthy food item you should introduce in breakfast. You can make its toast and top it up with your choice of topping, such as peanut butter, egg, chicken slices, etc., and make it tastier and healthier. Whole wheat bread is high in protein, fiber, and complex carbohydrates. Additionally, it does not increase the blood sugar level.

Nuts – The next best breakfast food is nuts. Add nuts to your breakfast to enrich your body with magnesium, potassium, selenium, and heart-healthy monounsaturated fats. Nuts contain many antioxidants in adequate quantity, however, one must consume them in moderation.

Fruits – Your morning breakfast should never be deprived of fruits. You must include fruits in your diet as they are rich in antioxidants, fiber, minerals, vitamins, etc., and at the same time, they are low in calories content.

Green Tea – Green tea is a soothing drink and an alternative to tea to start the day. It improves alertness and mood and comes with zero calories. It also contains many antioxidants that have multiple health benefits.

Protein – Protein is the building block of our body, therefore you must take it in an adequate amount in the breakfast. If you think your breakfast does not have the right amount of protein, increase it by adding protein powder. You can use any protein powder for this purpose.

So, these are the twelve best foods which you can customize to get a breakfast of your choice.

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Is Eating One Meal A Day (OMAD) Diet Safe?

Thu, 01 Sep 2022 17:27:58 +0000

The Buyt Desk

Many swear by eating just one meal a day to lose weight. It is also said that this practice will improve overall health over a period of time following this diet.

Nowadays people follow all kinds of diet plans that are there on the internet and trending to reduce weight and keep fit. One Meal A Day (OMAD) is a diet plan based on the concept of fasting. It restricts calorie intake to only one time a day. The meal timing and content of the meal depending on the individual’s preference and needs. The OMAD diet plan is made for an individual’s goal and current state of health and body.

How does OMAD work?

Intermittent fasting is a way of calorie intake by restricting the eating window to a fixed duration of time every day. People start with 12 hours eating window and gradually reduce it to a 6 or 4 hours eating window based on their needs. A little extreme version of it is 1 hour of eating window per day and 23 hours of fasting. This version is known as an OMAD diet where an individual restricts his /her calorie intake to one meal a day. Ideally, no calories should be consumed during fasting.

By following an OMAD intermittent fasting diet, a calorie deficit is created which leads to weight loss. Studies also say that fasting will improve heart health, regulate blood sugar and reduce inflammation. Even a 16: 8 method of intermittent fasting diet has been found to have good benefits with 8 hours eating window. The most extreme methods of intermittent fasting, OMAD and the 16:8 method, almost have the same benefits. The eating window in OMAD lasts only an hour followed by 23 hours of fasting.

How does OMAD aid Weight loss?

The basic theory of weight loss is calorie deficit. One must eat a little less than the energy output. Calorie intake should be 100-200 calories less than the output energy. This can be achieved in two ways which are

Burn more calories than usual keeping intake calories the same.
Reduce the calorie intake while keeping the activity the same.

And to speed this process you can combine both the process and increase energy output and reduce calorie intake.

You can increase calorie output by increasing your physical activity and working out. You can reduce your calorie intake by closely monitoring what you eat and restricting it. Basically, you should consume fewer calories than you burn throughout the day.

Following an OMAD diet, you can easily lose weight as you cannot eat more calories in one meal and will end up eating fewer calories. By restricting the eating window you will consume less food and eliminate eating junk and calorie-dense snacks.

What are the Benefits of an OMAD diet?

Fasting may help reduce blood sugar and regulate it.
Fasting may help reduce heart disease by reducing LDL (bad) cholesterol.
Fasting may help reduce markers of inflammation like c-reactive protein.
Fasting may help reduce nervous system issues.
Fasting may help slow down neuro-degeneration and promote longevity

What are the Downsides of an OMAD diet?

Studies have shown that consuming one meal a day may cause more harm than good to one’s health.

Extreme fasting may lead to increased total and LDL cholesterol.
Extreme fasting may lead to higher blood pressure levels.
Extreme fasting may increase fasting blood sugar levels.
Extreme fasting may delay the body’s response to insulin.
Extreme fasting may cause increased levels of the appetite-stimulating hormone ‘ghrelin’ and cause extreme hunger.
Extreme fasting may lead to hypoglycemia (low blood sugar)
Potential adverse effects of OMAD are nausea, dizziness, irritability, low energy and constipation.

Who should not do an OMAD diet?

Pregnant or breastfeeding
Children
Teens
Older adults
People with eating disorders

Summing up

To lose weight, an OMAD diet may work very well but may damage your health. For overall health, OMAD may not be a good deal. Intermittent fasting with a longer eating window of 8 or 6 hours also has all the benefits of OMAD and is also more sustainable. Longer eating window fasting is healthier than OMAD.

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10 Foods That Can Help You Stay Calm and Cool During Summers

Fri, 03 Jun 2022 17:09:50 +0000

The Buyt Desk

The mercury level is rising and creating new records. And as the mercury level goes up, the metabolism and appetite go down. The rising temperature increases the risk of stroke and acidity too. Additionally, it decreases the level of energy and electrolyte balance. Appropriate nutrition is required to curb this and could be done effectively with nutrition-rich food.

Here are some foods that can help you beat the summer heat.

Melon – Melon contains a high amount of water. The water in melon dissolves many minerals and vitamins that quickly replenish vitamins and mineral loss and balance out the diminishing electrolyte level. Melons come in summer and are easily available.

Melon is good for digestion, heart disease and weight loss too. When you don’t want to drink water, you can cool down your body by eating melon.

Wood Apple – Wood apple is popularly known as Bel in Hindi. It is a summer fruit known for its cooling effect. The fruit contains a good amount of fibre, minerals and vitamins, which helps in keeping up a good energy level during summers. The fruit is soothing to the stomach. It relieves constipation and diarrhoea.

Yoghurt – This protein-packed food is a must-have during summers. Yoghurt contains vitamins and minerals along with protein in ample amounts. It also has a cooling effect and is excellent for digestion. A cup of yoghurt satisfies the hunger without giving you many calories.

Cucumber – Cucumber is rich in vitamins and minerals like potassium, vitamin C & B, copper and water. Cucumber also has a cooling property, and its regular intake averts nutritional deficiency and protects from various serious diseases. It cools down the body quickly.

Onion – The cooling properties of onion is well known. In addition to that, it also protects from sun stork. The best part is that you eat it in different forms like salad, curry, etc. Onion also contains vitamins and minerals that help cope with lost minerals via sweat.

Aloe vera – The gel of aloe vera helps bring down the body temperature significantly. It can be used both internally and externally to reduce body temperature. You can apply the gel to your skin to soothe your skin or make a drink of it. Aloe Vera contains antioxidants in ample amount that also helps in fighting back many diseases.

Lime Water – Lime water is the best summer buddy. One glass of lime water is enough to beat the heat quickly. Fresh lime juice cools down the body and gives many health benefits too. It is an impeccable replacement for sugary drinks. It helps in weight loss as well.

Coconut Water – Coconut water contains a good percentage of vitamins and minerals. It soothes the body and replenishes it with essential vitamins, minerals and antioxidants without adding calories.

Mint Leaves – Using mint leaves to reduce body heat is an ancient formula. Make pudina chatni or mix it in any drink to get its soothing effect. Mint soothes the stomach as well.

Flaxseeds – Flaxseeds also have a cooling effect. You can eat it in many forms and at any time of the day. It also helps to deal with constipation, high blood pressure and obesity.

Other Ways To Beat The Heat

Soak Feet In Cold Water – If you feel uncomfortable because of the temperature outside, then soaking your feet in cool water will immediately provide relief. It brings down the temperature and relaxes the body.

Follow Summer Diet – The body changes its behaviour according to the weather conditions to adapt to it. By following a summer diet, you can easily beat the heat. The summer diet should contain all the above-mentioned food and exclude spicy, oily and fried items.

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4 Extraordinary Herbs to Make Your Immune System Powerful

Thu, 03 Jun 2021 10:03:36 +0000

The Buyt Desk

We commonly use phrases like “low immunity” or “strong immunity”. Do you know the exact meaning? The immune system is intricate and comprises different organs, cells, and processes. A well-functioning immune system aka strong immunity fulfils will help you in two ways. First, it will fight against an external germ to keep you from becoming sick. Second, it will differentiate between self and non-self cells and attack only outsider cells. Nutrition has a role in maintaining good immunity. Immune responses require a high level of energy. Diet can provide the required energy. For example, micronutrients like vitamin A and zinc are necessary for the division and formation of new immune cells. After the immune response, inflammation i.e. increased temperature, redness, pain, is common. A nutritious diet ensures that the triggered immune response resolves quickly to prevent undue bodily inflammation.

Herbs to strengthen the functioning of the immune system

Amla

Amla (Indian Gooseberry) is a rich source of vitamin C. This vitamin helps in the formation of disease-fighting immune cells, white blood cells. Moreover, Amla rejuvenates red blood cells in the body and maintain the right amount of haemoglobin in the body. Thus, of course, Amla can strengthen your immune system. In addition, this herb has a cooling effect on the body. It is also useful against stomach-related ailments. Due to its anti-inflammatory properties, it is effective to relieve joint pains.

Turmeric

Common in Indian households, turmeric is traditional medicine. The active compound in turmeric, curcumin, reduces inflammation in the body. It is an old wive’s tale that consuming milk boiled with raw turmeric is a definite cure for the cold. Raw turmeric is also effective against skin ailments, stomach ulcers, and high blood sugar. For quick healing, use powdered turmeric on open wounds. A sufficient daily dose of raw turmeric varies between 2,000 to 2,500mg.

Ginger

Ginger reduces inflammation in the body. It has anti-bacterial and anti-parasitic properties. It relaxes the throat muscles, relieves headaches, and removes excessive lactic acid from the muscles of the body. It can relieve muscle spasms in the stomach. It even has a role in alleviating stress. Thus, whether in tea or in the meal, use this herb to keep your immune system healthy.

Tulsi

Tulsi (Holy Basil) has an anti-oxidant, rosmarinic acid. This along with other active ingredients like bioflavonoids is effective in countering infections. Tulsi is useful against colds and fever. It increases the number of immune cells like T helper cells and natural killer cells in the body. Therefore, use tulsi in tea or make a concoction to improve your immunity.

Your immune system will thank you for adding these herbs to your diet. However, it will thank you even more for adopting a healthier lifestyle. This means quitting smoking, consuming a limited amount of alcohol, exercising daily, and incorporating stress-relieving activities in daily life. Maintaining a healthy lifestyle and consuming a nutritious diet will help you live a satisfying life.

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Are You Pregnant? Stay Away from These Foods!

Wed, 28 Apr 2021 07:48:10 +0000

The Buyt Desk

There is no bond as special as the bond between a mother and her child. For a span of 9 months, the child gets nutrients from the mother’s blood supply that is like two people living in one body. As a mother, you will go beyond your capacity to take care of your child. While we know that a pregnant woman should eat a nutritious diet, but it is equally important to know what not to eat.

Here is a list of foods to avoid during those 9 months.

Fruits – Papaya, Pineapple, Grapes

Fruits provide vitamins, minerals, and natural sugars. When it comes to a healthy and nutritive diet, fruits top the list. Nonetheless, certain fruits should be avoided during pregnancy.

Unripe or raw papaya contains latex that can induce premature contractions. This means it can cause a miscarriage.

Enzymes present in Pineapple can also induce premature contractions. Moreover, this fruit is known to cause diarrhea.

Grapes can induce heat in the body. Definitely, avoid them during the final trimester. Keep the intake to a minimum during pregnancy to reduce the risk of any complications.

Seafood having a high level of mercury

Like fruits, seafood is a highly nutritious food. It provides a good supply of proteins and omega-3-fatty acids. According to FDA, a pregnant woman should not eat fish that has high amounts of mercury. This can harm the nervous system of the baby. Bigger fishes tend to have high mercury levels. Avoid eating Bigeye tuna, king mackerel, marlin, orange roughly, and swordfish during pregnancy.

Unpasteurized foods

Let us list out some unpasteurized foods:

Unpasteurized milk
Soft cheese made from unpasteurized milk like blue cheese, brie, or feta cheese
Unpasteurized juice

Be sure to remove these from your diet during pregnancy. They have a high moisture content and can very well support the growth of foodborne germs like listeria. Foodborne infections may cause miscarriage, stillbirth, or make the baby ill.

Alcohol

You may already be aware that alcohol should be avoided at any cost during pregnancy. It can cause miscarriage, stillbirth, or fetal alcohol syndrome. Scientific research has not established any permissible limit on alcohol intake during pregnancy.

Excess amount of Caffeine

Having less than 200mg of caffeine in a day is suitable for a pregnant woman. It is best to restrict yourself from having coffee, tea, carbonated drinks, and chocolates while you are pregnant. Ask your doctor for advice on how much amount of tea or coffee will not affect your baby’s health.

Raw and undercooked fish and meat

Canned foods like meat spreads, raw fish like sushi, raw eggs, etc. can be a source of bacteria and parasites. During pregnancy, the body is more susceptible to infections. Infections can not only make the mother quite uncomfortable but might also make the baby ill.

Along with avoiding these foods, ensure to follow your doctor’s advice to the hilt during pregnancy. We tend to eat food refrigerated for a day or so. During pregnancy, it is best to eat only fresh and properly cooked. We hope you have a happy pregnancy and are blessed with a healthy baby!

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Don’t take low Haemoglobin levels lightly!!

Mon, 22 Feb 2021 05:24:30 +0000

Bhavna Malhotra

Consultant – Nutrition & Lifestyle

Email: bhavna.nutritionqueries@hotmail.com

Recently an incident reported in the Times of India of an 8-year-old girl collapsing on a flight due to cardiac failure was a shocker. Although the exact reasons for the sudden death weren’t clear, one of the findings was a very low level (2.5 gm/dl) of Haemoglobin (TOI, 2021). How many of us are aware that the airlines have a protocol of not flying passengers with a haemoglobin level lower than 8-10 gm/ dl without assisted oxygen supply? This is because a low haemoglobin level leads to lowered oxygen supply to the tissues. When combined with hypoxia of altitude, it can lead to lowered oxygen supply to end organs, leading to chest pain, shortness of breath and lightheadedness. A low haemoglobin (Hb) level is called ‘anemia’ in medical terms.

What is anemia, and what are the symptoms and reasons for this condition?

Anemia is a condition in which there is a lack of healthy red blood cells (RBC) to carry enough oxygen to different tissues of the body. This leads to reduced oxygen flow to the organs. Normal Hb levels are 12.1 to 15.1 gm/ dl for females and between 13.8 to 17.2 gm/dl for males. The risk of anaemia increases during certain life stages like pregnancy. Women of menstruating age and the elderly population are also at a higher risk of anaemia.

Common symptoms of anemia are:

Fatigue
Weakness
Pale or yellowish skin
Irregular heartbeats
Shortness of breath
Dizziness or lightheadedness
Chest pain
Cold hands and feet
Headaches

There can be many reasons for the Hb levels to fall. It could be because your body is producing less red blood cells (RBC), or you are losing RBC faster than your body can replace due to some bleeding or your body is destroying the RBC. So, the root cause has to be diagnosed for the correct treatment. There are many different types of anemias, and each one has another cause. Nutritional deficiencies, certain chronic diseases like rheumatoid arthritis/ Crohn’s disease/ thyroid disorders can lead to anaemia. Diseases like kidney diseases, HIV, cancer can also lead to anaemia. However, the most common ones are ‘iron-deficiency anaemia’ and ‘pernicious anemia caused by a deficiency of Vit B12 and folate’. Since these are nutritional deficiency anaemias, they can easily be prevented by having a diet rich in iron, Vit B12 and folate. So, what can we include in our daily diet to avoid nutritional anaemias:

Iron: Chicken, eggs, meat, organ meats, green leafy vegetables like spinach/ dill leaves/ fenugreek etc., legumes (more than pulses), garden cress seeds, dates, black raisins etc. Iron from non-veg (heme iron) is better absorbed than non-heme iron coming from vegetarian sources. You can improve the absorption from vegetarian sources by adding Vit C to your diet. The easiest way is to squeeze some lime on your vegetables/ dals/ salads just before consumption. Cooking in iron vessels is another way of increasing the iron content of your meals.

Vit B12: Animal products – chicken, fish, mutton, eggs, dairy. Fermented foods like miso, tempeh or our traditional idli/dosa/ pickles provide some amount of this vitamin too.

Folate: Dark green leafy vegetables, legumes and pulses, fruits like mango/ guava/ pomegranate/ papaya, nuts, and seeds are a good source of folate.

At times the problem lies not in the intake of these nutrients but in the absorption. In such a scenario, a supplement has to be taken in addition to a good diet.

So next time you take a deep breath to make oxygen reach every cell of your body, ensure there is enough haemoglobin to carry it around. Let your body breathe in the real sense of the word!

References

TOI. (2021). https://timesofindia.indiatimes.com/city/nagpur/8-year-old-anaemic-girl-suffers-cardiac-arrest-mid-air-dies/articleshow/80351912.cms. Nagpur: Times of India.

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Foods That Uplift Your Spirit During Premenstrual Syndrome (PMS)

Wed, 10 Feb 2021 07:32:52 +0000

The BuyT Desk

You may feel like a changed person when you are nearing your menses. You may experience physical discomfort like acne, pain in the back, abdomen, legs, bloating, and swelling in your hands or feet. Also, you may experience mood swings, depression, irritability or anxiety, and reduced libido. There is a name for all this – Premenstrual Syndrome (PMS). These are physical and emotional symptoms that start a week or so before your period start.

No one knows the exact reason for its occurrence. It is likely linked to the hormonal imbalance that happens during the second half of the monthly cycle. About 75% of women experience some symptoms of PMS. So if you have got PMS, one thing is needless to say – you’re not alone! Although not every woman gets them, PMS symptoms can last through your monthly cycle, too. Your symptoms may be worse for some months and better for others.

Common home remedies

There are certain age-old home remedies to alleviate PMS symptoms. As clinicians use the hot compress for treating pain in any condition, similarly you can use it on the body areas of concern to soothe the pain. When the body needs it, give it ample rest. In days up to your periods, keep your mind stress-free and take adequate hours of restful sleep. A healthy and balanced diet and regular exercise is a one-stop solution for all health conditions. The same is a useful fix for PMS symptoms. Continue exercising during periods and modify your diet to incorporate useful herbs and minerals. Here, we discuss foods that can soothe physical and emotional troubles related to your monthly.

Consult a doctor if required

However, before we begin – a word of advice. Some women may face severe PMS symptoms that can hamper daily routine. In such cases, consultation with a doctor is best. There are two severe PMS-related conditions:

Premenstrual Dysphonic Disorder (PMDD): It is an acute form of PMS. Common symptoms include annoyance, impatience, depression, and internal tension that are severe enough to interfere with daily activities.
Premenstrual exacerbation: At times, symptoms of an existing condition, such as bipolar illness, become worse in the weeks or days leading up to your monthly.

Maintain a menstrual diary

For diagnosis, the doctor will ask you to keep track of your symptoms on a calendar. If your symptoms follow an equivalent pattern monthly, you may have PMS. The doctor may want to observe you and do some tests to rule out other possible problems. He may discuss your eating and exercise habits, daily work routine, and your family. Maintaining a menstrual diary for at least two menstrual cycles is a helpful diagnostic tool for PMS. It can assist you to better cope with PMS symptoms. You can track your monthly cycle and symptoms using a mobile app (Period-Tracking-App) on your phone. Look for one that allows you to add your signs. Make a list of the symptoms you experience, such as low feel, irritation, lack of interest, or poor sleep.

Modify your diet

The first step towards managing PMS symptoms is to change your diet suitably. Eat small portions for ease of digestion. Less salt intake can reduce bloating. For sugar craving, reach out to fruits like strawberries. Avoid carbonated beverages, caffeine, and fatty foods. Such foods can affect your mood. Generally, if you have a habit of eating a nutritious diet daily, the symptoms will not be severe.

Foods that are beneficial during PMS

Calcium: Clinical investigations have found that calcium can help with PMS-related feelings of sadness, irritability, concentration, and even physical symptoms like bloating and tiredness. This does not imply that you start taking a pill to increase the calcium levels in the body. Resort to a supplement pill if the doctor advises. Else add calcium-rich foods, like milk, curd, cheese, and orange juice, to your diet for achieving optimal calcium levels in the body.

Boron: Menstrual cramps can be controlled with boron intake. It helps in the proper absorption of calcium and phosphorus. Examples of foods rich in boron are avocado, peanut butter, prunes, bananas, and chickpeas.

Magnesium: This mineral is known to soothe menstrual cramps and pain. It relaxes the muscles of the uterus and decreases the release of prostaglandins that cause pain. It is most beneficial in combination with Vitamin B6. Foods rich in magnesium are green leafy vegetables, pumpkin seeds and nuts (almonds, walnuts, and peanuts).

Vitamin B6: This water-soluble vitamin is essential for the production of neurotransmitters. Thus, it plays a role in mood-related PMS symptoms. Chickpeas, starchy vegetables like potatoes, brown rice, and fish are rich in vitamin B6. Food may supply only a limited level of vitamin B6, thus, you may take a supplement after consulting with a doctor.

Evening Primrose Oil: This essential oil, containing gamma-linoleic acid, can provide prolonged relief from PMS symptoms. Some women have an improvement in breast tenderness after the use of this essential oil. Consult a doctor or use the manufacturer’s advice about the dose of evening primrose oil supplement. It is best to start the use with the minimum dose.

Seeds: Consuming carom seeds with jaggery can induce periods, and thus, reduce menstrual pain. Flaxseeds, rich in omega-3 fatty acids, are well-known for their antioxidant property. They can help with the inflammation during PMS. Intake of fennel seeds also provides relief from PMS symptoms.

Herbs: Make chamomile and ginger tea your best buddies during the monthly. Chamomile takes away stress and can also relieve menstrual cramps. Ginger can generate pain relief equivalent to ibuprofen tablet. Cinnamon, turmeric, dill, and French maritime pine bark extract are some other herbs that help with the PMS symptoms, especially the pain.

A nutritious diet supplemented with the above-mentioned minerals and herbs can go a long way in supporting you during the tough time of menstruation.

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Not all Bacteria are Villains!

Wed, 30 Dec 2020 10:15:34 +0000

By Bhavna Malhotra

Consultant – Nutrition & Lifestyle

bhavna.nutritionqueries@hotmail.com

Remember the last time you took antibiotics for an infection and ended up with diarrhoea. Didn’t it feel like a double whammy? Did you wonder why suddenly one infection led to another problem? The reason was the destruction of friendly bacteria of your gut by the antibiotics. Yes, some bacteria are essential for our health, and we can either support them with our diet and lifestyle or destroy them with bad food choices and antibiotics.

Our immune system is designed to identify and destroy any pathogens that are harmful to us. However, we have a symbiotic relationship with multiple species of bacteria that occupy the gut and comprise the natural microbiota or microflora. These beneficial bacteria are important for the breakdown of nutrients and help prevent the colonization of our gut by potentially harmful bacteria, fungi and viruses. In simple terms, the good bacteria act as warriors and protect us from the harmful pathogens that we are exposed to in our environment daily. In addition, the good bacteria appear to be critical for the development of an optimally functioning immune system. The entire gut is lined with good bacteria, but the distal part of our small intestine and colon is home to most of these friendly bacteria. Although these bacteria reside in our gut, they appear to impact our overall immunity significantly. Some recent studies confirm the correlation between healthy microbiota and mental health, obesity and even some cancer forms.

So, what are the dietary choices that’ll help populate our gut with these friendly bacteria? The answer is the inclusion of pro and prebiotic foods in our daily diet. We all are familiar with some of the popular brands of probiotics which are advertised on television. Available over the counter for daily consumption, these bottles of probiotics are easy to include daily, but are these the only way of introducing good bacteria? Before jumping to an answer, let us first understand what pro & prebiotics are?

Probiotics: These are foods which have a live culture of good bacteria. Consumption of these foods is an easy and instant way of introducing the good guys to our gut. Fermented foods like curd, pickles, idli/dosa, carrots kanji, dhokla etc. are good sources of probiotics in Indian cuisine. Some other sources are kombucha, kefir, kimchi and miso.

Prebiotics: Prebiotics are the foods which feed the good bacteria. Yes, we need to take care of these bacteria by feeding them through our diets. Fibre-rich foods which are not completely digested reach our colon and produce short-chain fatty acids on which the good bacteria feed. Legumes, fruits, vegetables, whole grains, chicory roots fall in this category.

Frequent infections treated with antibiotics can lead to the destruction of good bacteria. A diet high in fat and processed foods (which are stripped of fibre) can also harm the gut microflora. Another reason to ditch that pizza or burger meal and go for the traditional Indian thali. A typical Indian meal would comprise whole grains (chapati/ rice/ bhakri), vegetables, legume or pulse and curd- a beautiful combination of pre and probiotics.

The study of gut microbiota is still in its nascent stage, but there is enough evidence that healthy gut microbiota can help prevent many diseases. In fact ‘fecal transplant’ is already being used to treat some gastrointestinal infections. In this procedure feces from a healthy donor is transplanted into another person to restore the balance of bacteria in their gut.

‘We are what we eat’ can’t be emphasized enough. Eating mindfully is the only way of populating our gut with good bacteria. Support these good guys (read bacteria) so that they can support you!!

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Winter Foods!

Mon, 21 Dec 2020 10:13:13 +0000

By Bhavna Malhotra

Consultant – Nutrition & Lifestyle

Email: bhavna.nutritionqueries@hotmail.com

With every season we not only see a change in our environment but in our own body too. During winters skin and hair become drier, we start feeling more hungry (due to increased metabolic rate), there is stiffness in joints, and some of us even experience depression due to long periods without sun exposure. Added to the natural bodily changes are the man-made challenges like increased pollution, which further takes a toll on the body. Viral infections are more common in this season as viruses thrive in lower temperatures. So, is there anything that we can do to make the transition smoother for our bodies?

Let us first understand the nutrients that our bodies need to deal with dropping temperature:

Vit A – to deal with dry skin and for keeping immunity up to fight out viruses
Vit C – For good immunity and collagen build-up for supple joints
Vit E – For healthy skin
Omega 3 fats – For healthy skin and better mood
Iron & Folic acid – For better haemoglobin levels which in turn will keep immunity up
Calcium – For better bone health
Vit D – For better calcium absorption (bone health) and to keep depression away
Collagen – For supple joints
Selenium, magnesium, zinc– These minerals help keep the immunity up. Magnesium helps in keeping the muscles supple and hence avoid stiffness.

So, does mother nature provide us with additional food sources to meet these requirements in winters? We need to be observant to get our answers.

Vit A – Greens and root vegetables like carrots are readily available in winters which are an excellent source of this vitamin. From sarson, bathua, palak, methi, kulfe saag to chana saag and rajgira the markets are flooded with the green goodness.
Vit C – Amla, guava, oranges, lemons and berries are available to take care of this nutrient. Greens are a good source of Vit C too. We need to ensure that we eat some fresh fruits and vegetables as cooking destroys Vit C. A simple way of increasing Vit C content in your diet is to squeeze some lime on your dals and vegetables just before consumption.
Vit E – Nuts & seeds are available all through the year, but they are better digested in this weather.
Omega 3 fats – Walnuts, flax seeds, green leafy vegetables are all a good source of omega 3 fat. Add to this fatty fish if you are a non-vegetarian.
Iron & Folic Acid – Green leafy vegetables, eggs (especially yolk), non-veg, millets like bajra and ragi are a good source of these nutrients. Isn’t it surprising that we are able to digest all this better too as in winters as our metabolic rate is higher than in summers.
Calcium – Nuts, green leafy vegetables, dairy (most absorbable), til seeds, ragi (millet) are all a good source of this nutrient.
Vit D – Egg yolks, fatty fish and yes bright sunshine. This is one nutrient for which nature wants us to be outdoors as not many food sources of Vit D are available.
Collagen – Bone broths like the traditional paya(trotter) soup is a good source of collagen. If you are a vegetarian taking enough protein, zinc and Vit C will help your body produce enough collagen.
Selenium, magnesium, zinc – Nuts and seeds, green leafy veg, legumes & pulses are a good source.

All our requirements are well met if we eat seasonal foods. Our grannies did know this well and made pinnis, til/ gond/ nuts jaggery laddus, sarson saag with makki’s roti, carrot kanji, paya soup, gobhi-gajar-shalgam pickle ,fresh ginger and chilli pickle to name just a few. Ayurveda also advocates ghee or home-made butter. The presence of CLA (Conjugated Linoleic Acid) and Vit K2 in ghee/ butter justifies its use for bone and joint health in winters. Our bodies are so amazingly designed that with a raised metabolic rate we are able to stomach it all up too. So, listen to your granny and indulge in traditional recipes made with seasonal produce to sail through this winter!!

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Intermittent Fasting – All You Need to Do For Better Metabolic Health!

Thu, 29 Oct 2020 06:51:00 +0000

By Bhavna Malhotra

Consultant – Nutrition & Lifestyle

Email: bhavna.nutritionqueries@hotmail.com

Fasting has been an age-old practice universally. If it is ‘Navratri’ for Hindus, it is ‘Ramzan’ for

Muslims and ‘Lent’ for Christians. So why is fasting necessary for humans? Does it have any health benefits apart from fat loss? Was fasting survival tool for humans in caveman-era? As cave dwellers, humans had no choice but to fast in times of food scarcity but with the current abundance of food do we need to fast?

As per Wikipedia fasting is defined as willful refrainment from eating for some time. In a physiological context, fasting may refer to the metabolic status of a person who has not eaten overnight, or to the metabolic state achieved after complete digestion and absorption of a meal.

To understand how fasting helps us, we first need to understand the physiological changes that happen in our body post-meal. To make this complex process of digestion which involves the interplay of many hormones and enzymes more understandable, let’s look at it concerning only one hormone – Insulin. Every time you eat, your blood glucose levels rise as natural response insulin is released from the pancreas, which helps in getting the circulating glucose into the cells for nourishment and cell function. Once the cells have received the glucose as per their immediate needs the excess is converted to glycogen and stored in muscle and liver. If there is any further glucose available it is converted to fat and stored in your adipose tissue for use in times of crisis (read long fasting periods). It is this marvelous engineering of the body that made us humans survive the many famines and natural calamities over the decades!

With the improvement in farming methods, food production increased. The supply chain got the food to our tables more easily. We no longer had to go foraging for food. The abundance of food improved our nutritional status to start with, but with urbanization came the problem of inactivity. Our calorie intake soon surpassed the calorie expenditure leading to an increase in adiposity. Being in a fed state continuously led to an increase in fat stores which no longer were limited to subcutaneous stores (in the periphery) but started increasing in our viscera (fat around organs). This led to insulin resistance and chronic inflammation. Many studies have shown that chronic inflammation is one of the main reasons for the development of metabolic diseases like diabetes, hypertension, insulin resistance and some forms of cancer.

This suggests that humans were not genetically designed for current ‘food abundance’! Our ancestors probably understood this without any scientific studies and put religious fasting in place. However, one important thing to remember is that extremely long hours of fasting can lead to nutrient deficiencies, muscle loss, lowering of BP and heart rate and even death. So’ Intermittent Fasting (IF)’ is what has been recently studied for its health benefits. IF is an eating pattern where you cycle between periods of eating and fasting. There are several different intermittent fasting methods. Fasting for 12-18 hours and eating in a window of 6-12 hours being the most popular and studied one. Following are the documented health benefits of IF apart from fat loss:

IF- improves insulin sensitivity hence bringing down the insulin levels.

IF- increases the levels of human growth hormone facilitating muscle gain and fat loss

IF- helps to reduce abdominal obesity

IF- lowers inflammation in the body leading to lowering the risk of metabolic diseases like type 2 diabetes, heart problems and even some types of cancer.

IF- has even shown to increase the life span in rat studies. Although there is a lack of random controlled trials in humans to show the same but if our metabolic health is good doesn’t it become obvious that our lifespans and health spans would increase?

Traditionally our fasts permit us to eat healthy foods like millets, fruits, vegetables, nuts and dairy over the period of a day. These fasts never last for a period of more than 24 hours with ‘0’ food intake. Hence these fasts can be easily structured as intermittent fasts if we don’t binge of fried foods like chips and store-bought sweets. The idea of religious fasting was to take our attention away from food and focus on our inner energy to connect with the divine. Hence eating a snack every 2 hours on the day of fast defeats the whole purpose. Some might ask if ‘IF’ is just ‘cultural appropriation’ of just another fad diet? I personally wouldn’t agree with this argument as no culture ever advocated ‘living to eat’ rather than ‘eating to live’. This is ‘genetic appropriation’, i.e. eating just enough to thrive for which we were genetically designed.

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