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April 3, 2018 By Ami Shah 1 Comment

Know your Artificial Sweetners

What comes to your mind when you talk about artificial sweeteners? Some say it has zero calories, some say it has lesser calories than table sugar. One day one gentleman came to me for his first consultation and while going through his diet recall, I realized he has been surviving on artificial sweeteners for almost 3 years and he had a complaint saying that despite cutting down on sugar, he is not losing weight!

Diabetic people also feel that their blood sugar levels would get under control if they stop eating normal sugar. People have a common misconception that if they stop consuming sugar, they would lose weight. But, as a nutritionist, I can guarantee that this is not possible. An individual’s lifestyle, BMR, daily activity, stress all of these factors contribute to the weight loss process.

If you ask me, I would say that sweeteners are not safe in the long run. Artificial sweetener is a substitute for refined sugar which has very few calories.

‘Food and Drug Administration’ regulations permit any food product that has 5 or fewer calories per serving to be labelled as containing “zero″ calories. Personally, being a nutritionist, I feel that anything which is artificial acts as a foreign substance which can have adverse effects on the body in the long run. In fact, there are many scientific studies which have proven that using sweeteners especially aspartame leads to neurological disorders like Alzheimer, dizziness, depression in the long term which can be fatal.

Sweeteners however should be used in moderation. If consumed on a daily basis it can get addictive. Today artificial sweeteners and other sugar substitutes are found in a variety of food and beverages marketed as “sugar-free” or “diet,” including soft drinks, chewing gum, jellies, baked goods, candy, fruit juice, and ice cream and yogurt misleading the consumers because even though the label on the pack would show zero calories, it would have good amount of carbohydrates and free saturated fats which is not good for the body.

Today, people easily get influenced by these gimmicks without knowing the pros and cons of the product. Just because a well-known celebrity is endorsing the product it does not mean you blindly go for it. It is in no way a ‘wow factor’ nor is it very healthy. There are many leading companies which promote their products as being the healthiest because it has no calories!! There are several types of artificial sweeteners:

Acesulfame- K
Aspartame
Sucralose
Saccharin
Stevia

Acesulfame K: Acesulfame K, also known as acesulfame potassium or ace K, is approximately 200 times sweeter than sugar. It is marketed under the brand name of Sunett, Sweet One, and Sweet & Safe. It is commercially used in hard and soft candies, soft drinks, alcoholic beverages, chewing gums, baked goods.

Aspartame: Aspartame is approximately 200 times sweeter than sugar. Aspartame is marketed under the NutraSweet, Equal and Sugar Twin brands. It is commercially used in baked goods and pre-dessert mixes.

Sucralose: Sucralose is 600 times sweeter than sugar. It is marketed under the brand name of Splenda. It is also used in soft drinks, candies, baked goods, and ice creams

Saccharin: Saccharin is 200-700 times sweeter than sugar. It is marketed under the brand name of sweet n low, nectar sweet, sweet twin.

Stevia: Stevia is a new product gaining importance in today’s world. It is a natural-sourced sweetener. (it originates from Stevia leaves). It is 400 times sweeter than sugar. Stevia can be found in thousands of food and beverage products around the world, including teas, soft drinks, juices, waters, flavoured milk, yoghurts, baked goods, cereals, salad dressings, sauces, confectionaries, and as a tabletop sweetener.

To sum it up, use Artificial Sweeteners in moderation. As it is rightly said, moderation is the key. Rather choose for healthier ones like Honey, Jaggery watching out the portion size for each!!

April 2, 2018 By Priya Prakash 58 Comments

7 Differences between Chia Seeds & Sabja Seeds

chia1

CHIA Seeds on the left side and SABJA seeds on the right side

Chia seeds are tiny power-packed seeds that have been documented to be around since 3500 bc in the diets of Aztecs and Mayans. They had identified that these super seeds had the ability to increase stamina and energy over long periods of time.

What is the difference between chia seed and sabja seeds (basil seeds)?

Chia seed is a native of Mexico and it does not have an Indian name. However, it has time and again been confused with basil seeds which are also known as Sabja in Hindi. Be it in appearance, origin or health benefits; Chia seeds are different from Sabja in numerous ways. Both chia seeds and sabja seeds originate from the mint family and hence the resemblance.

So how do you differentiate one from the other? Below are a few simple ways that can help you do so:

Native

Chia seeds are native to central and southern Mexico while Sabja seeds are native to India and the Mediterranean region.

2. Colour

chia 2a chia2b

As can be seen in the above image, the left side is CHIA SEEDS. They are usually a mixture of grey, black, white and sometimes even brown seeds. However, even the black ones are not pitch black in colour. Instead, a dull pattern or a mosaic is visible on them. On the right side is SABJA SEEDS, uniformly jet Black in colour.

3. Appearance

chia3

Chia seeds are oval in shape and Sabja seeds are elliptical, like tiny grains of rice.

4. On Soaking in Water

chia4

Sabja Seeds in the water on the left, Chia seeds in water on the right

Chia seeds take time to absorb water. It has the unique ability to gel by absorbing over 10 times their weight. Sabja seeds swell up within seconds of being mixed with water. A translucent coat forms around the seed and it appears much larger in size when compared to a soaked chia seed.

5. Taste of Soaked Seeds

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Sabja seeds in water on the top glass, Chia seeds in water on the bottom glass

Chia seeds do not have any taste of its own and can easily be incorporated in any kind of dish. Sabja seeds have a mild flavour of basil and impart the same to drinks and desserts.

6.Usage

Chia seeds can be consumed raw or soaked. Sabja seeds can be consumed only after soaking.

7. Health Benefits

Both, Chia and Sabja seeds have their own set of health benefits. They have been known to aid in weight loss due to their ability to make you feel fuller faster. Here are the most beneficial properties of the seeds.

Chia seeds

Good source of proteins and Omega 3s
The naturally low-carb and high-fibre food helps in digestion
Highly recommended for weight-loss
Promotes energy and endurance
Helps in stabilizing blood sugar levels

Sabja Seeds

One of the best body coolant
Has a soothing effect on the stomach and hence useful to combat acidity
Good source of vitamins and Iron
Helps to promote healthy skin and hair
Acts as a detoxifying agent and helps to cleanse the blood

FACTOR	CHIA SEEDS	SABJA SEEDS
Native	to Central and southern Mexico	Native to India and the Mediterranean region
Colour	Usually a mixture of grey, black, white and sometimes even brown seeds. However, even the black ones are not pitch black in colour. Instead, a dull pattern or a mosaic is visible on them	Uniformly jet Black or pitch black in colour
Appearance	Oval in shape	Elliptical, like tiny grains of rice
On soaking in water	Chia takes time to absorb water. It has the unique ability to gel by absorbing over 10 times their weight.	Sabja swell up within seconds of being mixed with water. A translucent coat forms around the seed and it appears much larger in size when compared to a soaked chia seed
Taste of soaked seeds	Does not have any taste of its own and can easily be incorporated in any kind of dish.	Has a mild flavour of basil and imparts the same to drinks and desserts
Usage/Health Benefits	Can be consumed raw or soaked. Good source of proteins and Omega 3s	Can be consumed only after soaking. Has a soothing effect on the stomach and hence useful to combat acidity.

*Chia Seeds from Naturally Yours is now available on GOQii Store.

March 29, 2018 By Subarna Ghosal 5 Comments

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.

March 24, 2018 By GOQii Leave a Comment

Exercising is all about enjoying the glow of good health

Venky- player story

Sri Venkatesh Nuvvula aka Venky moved from Bengaluru where he had an active life in Hyderabad where he ended up spending more time in office and less on exercising or indulging in any kind of physical activities. The change of location was doing no good to him from a health perspective but wealth wise he was doing well at work and moving up the ladder. But, what is the use of earning when you cannot enjoy the fruits of your hard work and be in good health? Lack of exercise, sedentary lifestyle also led Venky to have no control over his food habits. While, in Bengaluru, he used to skate regularly at the Skatepark but lack of it in Hyderabad along with bad food habits had made him obese. The effect of all this was that his friends had started noticing the change in him and pointed out to him regularly as to how unfit he was getting.

This prompted Venky to get back to his fitness routine and change himself for the better. He works out daily and indulges in cross fit training and skating at the newly built skatepark in Hyderabad. Apart from his daily routine, he makes sure he goes for Active Sunday’s group workout session. His Mantra for life is, ‘Just invest in yourself to become a better version of you every day’.