Search Results for: food

July 22, 2014 By Satish Kurapaty 2 Comments

Healthy Indian Street Foods

It’s called the dream city and no wonder that lakhs of people enter this city on a daily basis mesmerised by its glitz and glamour, seeking opportunities to make it big here. One thing that’s good about the city of Mumbai is nobody goes hungry in this city. Whatever time of the day you can always find something to eat here. Being a cosmopolitan city it offers one variety of cuisines which are found locally around every nook and corner of the city.

One of the main attractions of this city is its street foods. They are cheaper, quicker, delicious and easily accessible. For some individuals, streets foods are preferable choice but for some they are unhealthy and unhygienic. It is considered unhygienic more during the monsoons. But, I would say street foods are not always bad or so called junk if the choice made is smarter.

Here are some smart choices one can opt for in order to satisfy sudden tummy growls.

Vegetable Toast Sandwich: One can surely opt for this (preferably brown bread) because it has enough vegetables such as tomatoes, onions, cucumber etc. Also toasting will reduce the number of microorganisms and make it safer. Even the cheese added on it can be a good source of protein if sodium is not a concern.

Idli/dosa and Sambhar: This fermented dish has goodness of protein and carbohydrates. Sambar includes lentils and vegetable. It’s an ideal choice for breakfast.

Masala Chana chat: This hot Channa (boiled kabuli channa or even chickpea) chat is a meal by itself. It’s loaded with protein and fibre. Adding vegetables added to it makes it more palatable and a healthy choice.

Momos: Rice covered steamed Momos packed with vegetable or meat, can never be unhealthy. The varieties of filling in the Momos available can satisfy the likes of people with different taste. Steamed is better than fried Momos.

Roasted peanuts and groundnuts: These are easily available handy chunks which can be popped in anytime like travelling, walking etc.

Fruit and vegetable juices: They rescue your thirst and are any day better choice than aerated drinks. These juices when consumed in the natural form (i.e. without sugar and unstrained) are good source to hydrate your body.

Fruit platter: It’s a platter loaded with antioxidants and fibre. The platter consists of variety of seasonal fruits and makes you feel full. This can be a choice over chips especially during fast.

Dabeli : It is like a sandwich, spicy potato mixture with different chutneys is spread between buns. And garnished with fine nylon sev, chopped onions, spicy peanuts and pomegranate seeds.

If you feel like indulging in street food make a smart choice and go for it. As I mentioned in my earlier blog (http://goqii.com/blog/eating-right-even-while-partying/) Keep GPRS rule (Grilled. Poached. Roasted. Steam) in mind.

June 6, 2014 By Ami Shah 1 Comment

What is Food Faddism – Crash Dieting?

Crash Diet

Food faddism is gaining lot of importance in today’s culture, influenced more from western culture. What do you mean by food faddism or in other words ‘Crash Dieting’? It means, temporary way to lose weight in a quick manner for a short duration!

As a nutritionist, I have come across many people longing for such diets, and when asked the reason why do they want to go in for such diets, they don’t have any specific reasoning. Like one individual who I was consulting came to me saying she just finds these crash diets quiet interesting and so out of curiosity, she just wants to give it a try! Another said, she has to surprise her hubby on his birthday by slimming down. Likewise, another said, she has to shed five kilos in a span of ten days and get in shape, as her wedding is due soon.

I personally got intrigued to find out more about these crash diets and why do people indulge in them. In the yester years doctors recommended these diets to their patients from a therapeutic point of view to lose weight People are also influenced by the fact that some well-known celebrities have tried such diets and have succeeded and thus today these diets have become a trend.

Research indicates that these diets are very traditional by origin and dates back to eighteenth century. But, lately has gained lot of attention as people are getting worried about their so called ‘health’.

So what are these fad diets? There are plenty of them and one new one comes up every day such as cabbage soup diet, blood group diet, grape fruit diet, acai berry diet, Mediterranean diet and so on. I would like to take you through few of the popular ones

General Motor diet: It is commonly known as GM diet. One always thought GM diet was a diet where you ate genetically modified fruits and vegetables. But, no GM diet is a weight loss management plan developed by the General Motors Corporation to help keep their employees stay in shape. It is supposed to be followed for seven days. The pattern of the diet (Indianized version) is listed below:

Day 1. All fruits. All kinds of fruit may be consumed except for bananas. 10-12 glasses of water should be consumed throughout the day.
Day 2. All vegetables. All sorts of vegetables may be consumed during the second day. Potatoes may be served during breakfast to boost energy levels
Day 3. Mixture of fruits and vegetables. A mix of fruits and vegetables may be consumed on Day 3, together with 10-12 glasses of water. Bananas are still not allowed in this day.
Day 4. Banana and milk. Skim milk and banana, together with the GM wonder soup or any type of vegetable soup may be served on this day.
Day 5. Brown rice, curd and tomatoes. Soybean curd or 1 cup of brown rice may be used as a substitute for beef, or a cup of cottage cheese
Day 6. Brown rice and vegetables. On Day 6, brown rice or other beef substitute will be matched with vegetables, but potatoes are still restricted. It is best to consume cottage cheese and soybean curd in vegetable bowls.
Day 7. Brown rice, vegetables and fruits. Two cups of brown rice may be consumed together with unlimited servings of vegetables and fruits. Fruit juice may also be taken along with 8-10 glasses of water.

1. Atkin’s Diet: This diet was discovered by Robert Atkins to resolve his own issue of being overweight. It is a very low carbohydrate diet and high protein diet. the first phase ‘induction’ which includes only 20gms of carbohydrates followed by other phase ‘on going weight loss’ wherein you can incorporate slowly add more vegetables, and you can include seeds, nuts, legumes, berries and other fruit, wine and other low-carb alcohol, and whole grains.
2. South beach diet: The South Beach Diet is a diet plan designed by cardiologist Arthur Agatston and dietician Marie Almon. Although the original purpose of the diet was to prevent heart disease in Dr. Agatston’s own patients in the early 2000s, this diet focuses on eating right amount of carbohydrate and fats. It has three phases, you eat normal portion sizes in Phase 1, but all carbohydrate is restricted. This is the strictest phase in the diet and will last for two weeks. It emphasizes lean meats, such as chicken, turkey, fish, and shellfish. Low-Glycemic-index vegetables are allowed as well as low-fat cheese, nuts, eggs. In Phase 2, some of the banned foods are slowly introduced. You should remain on it until you lost your desired amount of weight. Phase 3 is for maintenance and should be followed for life.
3. Weight watchers diet: Weight Watchers International is an international company based in the United States that offers various products and services to assist weight loss and maintenance. It was founded by Jean Nidetch. The core philosophy behind Weight Watchers programs is to use a science-driven approach to help participants lose weight by forming helpful habits, eating smarter, getting more exercise and providing support.

I quiet fail to understand why people follow such diets blindly and believe in the figures that pop up on weighing scale? I have never understood this obsession to lose weight especially losing two to three kilos in short duration. They get happy seeing their weight reducing. But, what about gaining those back? When you are dieting, you are almost starving your body; also it does not get enough nutrients which the body requires. The first thing that the body loses while dieting is muscles and water (which are two most crucial elements for maintaining body metabolism). Muscles and water are easy to lose and that’s the reason why you lose weight.

The fat in the body which is the culprit stays behind and is very difficult to lose! The moment they come back to the normal routine (stop dieting) they gain extra fat than what they already had which can be dangerous in the long term. Most really don’t care about the after effects that these crash diets can cause so long as they see their see their weight going down!

Being a professional nutritionist, I would never recommend such fad diets. I recommend that one should balance their lifestyle with proper nutrition and physical activity.

November 15, 2024 By Subarna Ghosal 5 Comments

Rice Bran Oil and its 7 benefits

‘Good health is a boon’

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

What we eat, how it’s prepared, and when we consume it all play vital roles in our health. Oil, a key ingredient in Indian cuisine, greatly influences our health depending on the type and amount used. Choosing the right oil is especially important for those with busy lifestyles.

As the second-largest rice producer globally, India produces around 100 MMT of rice annually. Rice bran oil, extracted from rice husk and germ, has a high smoke point of 232°C (450°F), a long shelf life, and a mild flavor, making it ideal for high-temperature cooking like stir-frying and deep-frying.

According to the latest recommendations by the National Institute of Nutrition (NIN) and the Indian Council of Medical Research (ICMR), the ideal oil composition is 27-33% saturated fat, 33-40% monounsaturated fat, and 27-33% polyunsaturated fat. Rice bran oil closely matches this recommendation with a composition of SFA (24%), MUFA (42%), and PUFA (34%), offering a balanced fatty acid profile.

Health Benefits of Rice Bran Oil:

Rice bran oil contains essential nutrients that benefit health in numerous ways:

1) Rich in Vitamin E
Rice bran oil contains tocopherols and tocotrienols, forms of Vitamin E with natural antioxidant properties that help neutralize free radicals—by-products of cellular metabolism that can cause cellular damage and mutations. These antioxidants support neurological health and hormonal balance.

2) Improves Skin Health
Squalene, an antioxidant in rice bran oil, acts as a natural moisturizer, protecting skin from wrinkles, delaying signs of aging, and reducing sun damage.

3) Promotes Heart Health
Oryzanol, another antioxidant found in rice bran oil, helps lower cholesterol levels in the blood and liver. Using rice bran oil in a low-carb diet can help reduce triglycerides, lower LDL cholesterol, and improve the HDL-to-LDL ratio, essential for heart health. WHO recommends rice bran oil as one of the best choices for improving cholesterol levels.

4) Hypoallergenic Properties
Being hypoallergenic, rice bran oil is unlikely to cause allergic reactions, making it a suitable choice for people with food sensitivities. It may also reduce general allergic responses, lessening sensitivity to other allergens.

5) Relieves Menopausal Symptoms
Gamma-oryzanol in rice bran oil has shown effectiveness in reducing menopausal symptoms like hot flashes. 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) Aids in Blood Pressure Management
I conducted a 60-day study in New Delhi with 300 participants with mild to moderate hypertension, divided into three groups. One group took a common blood pressure medication, another used rice bran oil, and the third used both. The results were impressive: blood pressure dropped an average of 14 points in the oil-only group, 16 points in the medication group, and 36 points in the combined group. Diastolic pressure also decreased significantly in all groups.

7) Supports Weight Management
Despite its high calorie and fat content, rice bran oil can help control weight. Its viscosity prevents it from being fully absorbed by food, reducing the caloric value while retaining flavor and nutrients.

Like any other oil, rice bran oil should be consumed in moderation. NIN recommends adults with a sedentary lifestyle limit oils and fats to 25 grams per day, while those with physically demanding jobs may need 30-40 grams. Young children and adolescents should have 30-50 grams daily. Rice bran oil can also be used for post-pregnancy massages, though pregnant women should consult their doctor before using it in their diet.

We hope this article helps you, let us know in the comments below. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

November 14, 2024 By Jigna Sheth 13 Comments

Manage Diabetes With These Lifestyle and Nutritional Tips

By this point, we are all well aware of the silent killer known as Diabetes. It is the leading cause of blindness, kidney failure, neurological and cardiovascular disorders. Diabetes Mellitus is a condition in which our body’s ability to utilize glucose from the blood lowers down. It is a disorder of carbohydrate metabolism characterized by impaired ability of the body to produce or respond to insulin. Glucose is the main source of energy to the body’s cells and insulin is a hormone (which is produced by pancreas) that controls the level of glucose in the blood.

Types of Diabetes

Type 1 Diabetes referred to as Insulin Dependent Diabetes Mellitus, is a condition in which the pancreas produce little or no insulin. Such individuals require daily insulin injections. This type of diabetes generally affects children or adolescents.
Type 2 Diabetes referred to as Non-Insulin Dependent Diabetes Mellitus, is a condition in which the insulin production may be normal or even high but the insulin produced is not as effective as normal insulin. This type of diabetes generally affects overweight or obese adults.
Gestational Diabetes develops during pregnancy and usually disappears after giving birth. Women with Gestational Diabetes are at a higher risk of developing Type 2 Diabetes later in life.

Factors Which Cause Diabetes

In order to manage Diabetes or eliminate it from our lives, we must understand the factors that cause it.

Obesity: Being overweight or obese has been identified as the number one risk factor for Diabetes. In fact, 80% of people diagnosed with Type 2 Diabetes are overweight.
Cigarette Smoking: Cigarette smoke elevates the level of inflammation in your body. This increases the risk of diabetes in smokers as opposed to non-smokers. Smoking can also elevate the level of blood glucose in your body and hence, worsen your insulin resistance.
Physical Inactivity: It can increase your risk of diabetes, even if you are not overweight or obese. On the other hand, in case you are overweight or obese – physical activity can help you reduce your risk of diabetes.

Tips to Manage Diabetes

Medication: The first line of action to treat Type 2 diabetes is anti-diabetic medications, and/or oral or IV insulin administration. Generally, insulin therapy is prescribed for type 1 diabetes. However, only medicines will not be able to control your diabetes. There are several other attached conditions, which we will discuss further.
Quality Sleep: Sleep is extremely important to effectively manage diabetes. Reduced sleep or insomnia can result in hormone fluctuations which in turn leads to a spike in the blood glucose levels, leading to weight gain.
Regular Examination: If possible, monitor blood glucose levels regularly in order to ensure that everything is under control. Medication, stress, physical activity, other illnesses and the foods we eat can all impact our blood glucose levels.
Stress Management: Physical or mental stress can aggravate diabetes. The degree at which stress impacts our blood glucose levels varies from one person to another. Studies show that almost all kinds of stress leads to a blood sugar spike.
Regular Exercise: It not only has a multifold impact on controlling and even reversing diabetes, but also helps in burning fat and maintaining an optimum weight. Practicing any kind of exercise for at least thirty minutes a day can improve insulin sensitivity, help in maintaining blood glucose levels and even diminish the risk of developing heart diseases. Brisk walking, running, cycling, dancing, swimming and biking are some of the recommended exercises that can elevate heart rate and control diabetes.
Quit Smoking: Smoking increases the risk of diabetes as it narrows blood vessels, raises blood glucose levels and leads to inflammations.

Nutritional Strategy to Manage Diabetes

Try these nutritional tips and strategies to manage Diabetes effectively

The distribution of carbohydrates, fats and protein in the diet should be such that it maintains blood glucose and reduces the risk of cardiovascular diseases
Replacing saturated fat with healthy fats such as avocados, nuts and olive oil can reduce insulin resistance and consume lean proteins.
Take small frequent meals at regular intervals. Avoid large jumbo-sized meals.
Keep a watch on portion size as having too much food can also lead to weight gain and related problems.
1 tsp of overnight soaked Fenugreek seeds or Fenugreek powder should be consumed every day in the morning or can be added with food.
Consume more complex carbohydrates than simple sugars as they breakdown and release glucose slowly in the bloodstream.
Fiber rich food like whole fruits, whole cereals, whole pulses, salads, sprouts, and green leafy vegetables to be added to the daily diet. Be sure to pick whole fruits over juices.
Avoid prepackaged, processed and sugar sweetened beverages completely.
Recent study shows consumption of Moringa Leaves, fruits, seeds or powder lowers Blood Sugar levels which in turn helps in reducing Cardiovascular Diseases. Roots of Moringa are to be avoided because of the toxic content.
Glycemic Index (GI) of foods is important in deciding whether to include them in the diet or not. Low GI foods are to be consumed to maintain blood glucose levels.

Food Selection As Per Glycemic Index

Food Groups	Foods With Low GI (Permitted in prescribed amount)	Foods With High GI (To be restricted)
Cereals	Whole wheat flour, wheat bran, Pearl Millet (bajra), Sorghum (jowar), oats, Finger Millet (ragi), Cracked Wheat (dalia), brown rice, barley, whole wheat pasta, multigrain & whole wheat bread.	Polished rice, white bread, Sago, All purpose flour, noodles, pasta, corn flakes, puffed rice.
Pulses	All pulses can be consumed moderately.	–
Vegetables	Green leafy vegetables, tomatoes, cucumber, radish, cauliflower, broccoli, cabbage, mushroom, onion, green beans, carrot, green peas, capsicum, gourds, etc.	Potato, Beetroot, sweet potato, yam, pumpkin, colocasia (arbi).
Fruits	Apple, guava, orange, sweet lime, peach, papaya, pineapple, pomegranate, muskmelon etc.	Dates, watermelon, plum, grapes, banana, sapodilla, mango, custard apple, canned fruits.
Nuts & oil seeds	All nuts & oil seeds can be consumed but in moderate proportion.	–
Milk & milk products	Skim milk, cow’s milk, curd, buttermilk.	Buffalo milk, full fat milk, cheese, cream.
Fats & oils	MUFA-PUFA-SFA in the ratio 1:1:1 to be consumed but not more than 4 tsp/day. MUFA- groundnut, mustard, linseed, olive, rice bran oil PUFA- sunflower, safflower, soyabean, corn oil SFA- Clarified Butter (ghee), butter, coconut oil	Hydrogenated Vegetable Oil (Vanaspati), Margarine, Mayonnaise.
Sugars	–	Sugar, honey, jaggery, sugarcane.
Snacks & desserts	Roasted bengal gram (chana), makhana, popcorn (low fat), American corn, air fry snacks, steamed snacks.	Ice cream, cold drink, pastries, patties, waffles, doughnuts, potato wafers, muffins, all fried and baked items

Diabetes is a disease which can be controlled if we are fully aware of its complications and by following strict dietary and lifestyle protocol. Our priority should be to monitor blood glucose, blood pressure and cholesterol levels and ensure they are in control on a periodic basis to avoid complications in the future.

We hope this article helps you make a shift to a healthier lifestyle and manage diabetes effectively! Leave your thoughts in the comments below! For more articles on managing Diabetes, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), and reduce HbA1c levels. You can subscribe here.