Nutrition | GOQii

March 27, 2017 By Luke Coutinho Leave a Comment

FIBER, FAT LOSS AND YOUR HEALTH

The media have done an impressive job in making the public aware of the importance of fiber, particularly its role in reducing the risk of coronary heart disease and cancer. But, did you know that fiber also can help you achieve your weight-loss goals? Yes, by means of its key role in digestive health and creating a sense of fullness, fiber can help you lose weight.

Women should get about 25 grams a day and men at least 35 to 40, but the average person gets just 15 grams a day. Eating fiber-rich whole foods — not foods that tout “added fiber” — is the best way to increase your fiber intake.

Most people consume less fiber on a daily basis. The simple act of increasing your intake of fruits and vegetables each day can boost your fiber intake.

Fiber can boost fat loss and help you with weight issues.

Fiber intake is one of the most natural ways of reducing high cholesterol levels in the body.

If you have diabetes, consuming the right amount of fiber can actually allow you to eat a variety of food that otherwise, you would not be allowed to consume. Fiber manages blood sugar levels effectively.

Fiber deficiency is one of the main reasons people get constipated and we all know that constipation is bad, it leads to toxic build up, sickness, fat gain and has links to colon and other cancers.

One of the reasons we are consuming less fiber is that various food processing methods can strip fiber from the food. This is why packaged foods are bad for us. If the food label has less than 2 grams of fiber, don’t buy it. It will create havoc with your blood sugar levels and that in turn leads to fat gain.

Another reason people are consuming less fiber is that they don’t consume enough fibrous carbs. The main source of carbs should be fibrous. Fibrous carbs typically have very low carb content. Their inherent high fiber brings about a very moderate insulin response, thus making them an ideal fat loss food. The best sources of fibrous carbs include the following:

Broccoli
Lettuce
Cabbage
Cauliflower
Mushrooms
Green beans
Onions
Asparagus
Cucumber
Spinach
All forms of peppers
Zucchini
Cauliflower
Popcorn
Apples
Oats
Brown rice
Whole-wheat pasta
Lentils

Beans are also a great source of dietary fiber, rich in protein and keep you feeling full for a longer time.

Fruits and nuts are also rich in fiber and must form a part of one’s daily diet.

Psyllum husk ( Isabgol) is fantastic fiber for your body. It detoxes, pulls away cholesterol and fat globules from the body. As always, it should be consumed in moderation.

Grains obviously have fiber, but not as much as you think. A slice of white bread may contain only 0.5 grams of fiber, whereas a slice of whole wheat may contain 2 grams per slice. Compare those numbers to a cup of kidney beans containing 17 grams and a cup of berries containing 8 grams.

Fiber is critical to good health and belongs in every weight-loss protocol. It’s time to make a serious effort to put more fiber on your plate.

March 3, 2017 By Subarna Ghosal Leave a Comment

Rice Bran Oil and its 7 benefits

‘Good health is a boon’

According to World Health Organisation (WHO),definition of Health states :“Health is a state of mental, physical and social wellbeing and not merely the absence of any disease or infirmity”.

A lot matters on what we eat, how it is prepared and when we consume that food. One of the main ingredients that we Indian use in our food preparation is Oil. The usage of the right oil and how much oil you use in your meal preparation can make or break your health. Hence, choosing the right kind of fat/oil is important. It is even more crucial for people who lead an extremely busy lifestyle.

India is the second largest producer of rice in the world next to China, producing about 100 MMT every year. Rice bran oil(gamma oryzanol) is extracted from rice husk and germwhich is notable for its high smoke point of 232 °C (450 °F),longer shelf life and its mild flavour, making it suitable for high-temperature cooking methods such as stir-frying and deep-frying.

According to the latest recommendations by National Institute of Nutrition (NIN) and Indian Council of Medical Research (ICMR)the ideal fatty acid composition of an oil is 27-33% (saturated fatty acid): 33-40%(monounsaturated) : 27-33%(polyunsaturated) and rice bran oil is closest to this recommendation.Its percentages being SFA (24%): MUFA (42%): PUFA (34%). It has a balanced fatty acid profile.

Rice bran oil and its amazing benefits on our health:

There are innumerable good benefits on our health because it contains vital nutrients:

1) Ricebran oil contains Vitamin E in forms (Tocopherol and Tocotrienol),which are natural antioxidantsand help fighting free radicals,(free radicals are the dangerous by-products of cellular metabolism that can cause healthy cells to mutate into cancerous cells),as it helps to improve neurological functioning and balances the endocrine hormones.

2)Squalene,antioxidant in rice bran oil, works wonders in improving skin health as it acts like a natural moisturizer, prevents the formation of wrinkles and delays skin ageing protecting the skin from sun damage.

3)Oryzanol,antioxidant in this oil reduces cholesterol levels in your blood and liver. A low carbohydrate diet cooked in rice Bran Health Oil, helps reduce triglycerides (tg), reduces the bad cholesterol (LDL) and improves the good cholesterol to bad cholesterol ratio (HDL/LDL) which is very important for heart health.The World Health Organization (WHO) recommends rice bran oil as the best choice for improving serum cholesterol.

4)Rice brain oil is hypoallergenic so will not cause any allergic reactions when used in cooking, and can also calm your allergic reaction system in the body, preventing hyper-sensitivity to other unusual allergens.

5)Y-oryzanol, in rice bran oil, helps in curbing hot flashes and other symptoms of menopause. A study titled Rice Bran Oil-‘The Age Old Oil’ authored by Maulishree Jhawer, Dr Enozia Vakil and Medically reviewed by Dr Simi Paknikar abd Dr Nithin Jayan found that 90%of women who were taking rice bran oil daily found relief in menopausal symptoms by improving hormonal balance (http://www.medindia.net/patients/lifestyleandwellness/rice-bran-oil-benefits.htm)

6) I personally undertook a 60 day research in New Delhi, India, with about 300 people with mild to moderately high blood pressure participated. These 300 people were divided into three groups. One group was treated with a commonly used blood pressure lowering medication called a calcium-channel blocker (nifedipine). The second group was given the oil blend and told to use about an ounce each day in their meals while the third group received the calcium channel blocker and the oil blend.All three groups, with approximately an equal number of men and women, average age of 57, saw drops in their systolic blood pressure. Systolic blood pressure dropped an average of 14 points for those using only the oil blend and 16 points for those taking medication. Those using both saw a 36-point drop. Diastolic blood pressure also dropped significantly: 11 points for those eating the oil, 12 for those on medication and 24 for those using both

7)Rice Bran oil, in spite of having high calories and fat constituents, has the ability of controlling weight gain. Owing to its viscosity, the oil is not absorbed by food prepared in it. However, the health benefits and the flavour will be retained in the food reducing the calorific value of the food.

‘Last but not the least –‘Moderation is the key to good health’. Therefore, just like any other oil – its use is recommended in moderate amounts. NIN (National Institute of Nutrition) recommends 25 gm per day of oils and fats for adults with sedentary lifestyle while for individuals involved in hard physical work require 30 to 40 gm oils and fats. Diets of young children and adolescents should contain 30 to 50 gm per day of oils and fats.The oil is useful for post pregnancy external massage. It is completely safe to consume for pregnant women. But,it is always good to consult your doctor before having it during this period.

January 27, 2017 By Trishala Chopra 15 Comments

All you need to know about pre-and post-workout supplements!

Working out and still not losing weight or recovery process is slow? Then there is something wrong with the pattern.

In conversations with my players, many a times people have told me that they have been working out for more than a year now but, it has not been effective. I too wondered what could be the reason and concluded that most people complaining are the ones who are not taking care of their pre-and post-workout meals.

In India, people focus on 3 major meals that are Breakfast, lunch, and dinner. Then the 6-meal plan came into play where 2 snacks i.e. mid-morning and evening snacks were included to fill in the gap but, most who go for their workout tend to skip the most important meals which are the pre-and post-workout meal.

For me, it is as important as having my breakfast, lunch or dinner.

Now, when I say workout, I don’t mean that heavy gym workout alone. The workout can include walking or jogging as well. 30 or 45 minutes of brisk walking also requires pre-and post-workout foods. If this is rightly followed for weight loss even walking helps.

People working out in the gym are often advised to start taking supplements the moment they hit the gym. That’s okay to some extent but is it enough?

Get your facts clear with this article! I hope this helps

(1) Carbohydrates

When: – Pre and post-workout

Why?

– Carbohydrates are responsible for refueling the muscles by getting stored in the body in the form of glycogen. When the levels of glycogen reduce in the body, we feel fatigued.

– During workout sessions, stored glycogen is used up by the body to give energy.

– If carbohydrates are not taken before the workout, the stored glycogen will be completely used up and it will have no backup energy left for the body which ultimately leads to workout energy.

– Here, when I talk about carbohydrates, I am not asking you to hog chapattis or a bowl of rice. The carbohydrates taken before workout must be simple carbohydrates like fruits or fruit juices. A special sports drink can help in such cases.

– If the workout comprises of high-intensity workout for an hour, then one must take up around 4.2 grams of carbohydrates per kg workout.

– 4.2 grams is the average carbohydrate which one can take however it is different from workout to workout and person to person.

– It is always better to consult your health coach before selecting the pre-workout carbohydrates quantity.

(2) Proteins (Amino acid blend)

When: – Pre – and post-workout (pre-workout could be optional but it is must post workout)

Why?

– Here, we I talk about proteins, I am talking about BCAA blend.

– BCAA stands for branched chain amino acids.

– This BCAA blend specifically contains 3 main amino acids which are leucine, isoleucine, and valine.

– There might be a question coming in reader’s mind that there are many other amino acids then why am I focusing on these three? It is mainly because these 3 amino acids are responsible for digestion, repairing of body tissues and performing the main functions of proteins that are growth and body building.

– For people who are looking forward to building muscles then BCAA blend becomes very essential for them.

– For others, proteins post-workout helps in repairing the muscles and tissues which have worn off during an intense workout.

– Milk is a very good option for post-workout foods.

– Foods like meat and eggs have BCAA in them which becomes an ideal post workout foods.

(3) Caffeine

When: – Pre-workout

Why?

– If you don’t want tiring workout sessions, then it is preferable to take caffeine supplement pre-workout.

– Researchers have shown that caffeine helps in improving the endurance during the workout sessions.

– When it comes to caffeine supplement, the dosage is very important because an overdose of caffeine can make you nauseous and nervous.

– 2 g in Luke warm water is the most optimal dosage.

– If you are suffering from caffeine sensitivity, then you can avoid taking this as you might get dizzy.

(4) Whey protein

When: – Post workout

Why?

– Whey protein concentrate and isolate are best to post workout supplement because whey helps in a quick boost in the muscle recovery and it also helps in quick muscle growth.

– Whey hydrolysate and casein helps in increasing the absorption of amino acids in the body making it an excellent post workout supplement.

(5) Vitamin C

When: – Pre and post workout

Why?

– Vitamin C supplement is usually taken to deal with common cold and cough but that’s not all.

– Vitamin C helps in dealing with the stress which could be a strenuous workout as well.

– Vitamin C is an antioxidant which helps in dealing with the metabolic stress.

– Vitamin C helps in strengthening the immune system during a strenuous workout.

December 29, 2016 By Komilla Pareek Leave a Comment

Are you eating your beans right?

My friend Neetu, recalls an incident from her childhood when she went to receive her aunt at the railway station who was arriving from Lucknow. On seeing Neetu, her aunt spontaneously asked her, “Guess your favourite thing that I’ve brought for you” and Neetu spontaneously replied “Rajma Chawal”! (Of Course, it was not Rajma Chawal that her aunt was referring too !!)

Kidney beans or Rajma is liked by kids and adults alike. It’s not just the taste but, the nutritional profile which makes it my favourite too. While it’s rich source of protein and fibre, it’s also packed with several micronutrients, especially molybdenum, folate, copper, manganese, phosphorus, vitamin B1, iron, potassium, and magnesium. Dietary fibre in these beans helps in lowering cholesterol and prevents the rapid rise in blood glucose levels after consuming meal.

However, in kidney beans, these nutrients exists with certain anti-nutrients or natural substances that can be harmful to our health.

1) Phytohaemagglutinin (PHA): This substance is classified as a lectin-glycoprotein. Lectins are known for their ability to agglutinate red blood cell types, alter cell membrane transport systems, alter cell permeability to proteins, and generally interfere with cellular metabolism. Even a small amount of PHA can have a negative effect on health. You may not consume enough to become noticeably sick, but continued exposure can result in poor growth, malnutrition, or liver damage. White kidney beans contain about one-third the amount of toxin as the red variety.

2) Raffinose and Stachyose: These are carbohydrates that are not digested in the small intestine by human gastrointestinal enzymes. They are passed into the large intestine where they are fermented by intestinal micro flora with the production of gas. It is this behaviour which is responsible for flatulence, bloating that many of us experience after consuming these beans.

Central Public Health Laboratory (PHLS, UK ) and FDA (US) recommends this procedure to render kidney, and other beans safe for consumption:

Soak in water for at least 5 hours.
Pour away the water.
Boil briskly in fresh water, with occasional stirring, for at least 10 minutes.
Undercooked beans may be more toxic than raw beans.

Tips for cooking –

1) Add salt to the soaking water and cooking water as it helps remove raffinose and stachyose and thus reduces gas producing tendency of beans. Also, salt improves water absorption so beans are evenly softened and cooked.

Isn’t this what we have been watching our grandma and mum doing – Soaking overnight in salt water! Now we know the scientific basis for that.

1) Acids, including tomatoes, lemon etc; prevent beans from absorbing water efficiently and thus may result in uneven or partial cooking, thereby retaining anti-nutrients. Always add tomato/tomato puree after boiling the beans.

2) Microwave cooking is not recommended. Microwaves do not heat food evenly. This can cause parts of beans to remain undercooked. Boiling /pressure cooking is best. Cook for 15-20 minutes.

Next time when you enjoy beans, make sure they are safe as well!