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January 23, 2019 By CHARMI GOGRI 13 Comments

Vegetarianism: Pros and Cons

The philosophy around going meatless or adopting a vegetarian lifestyle has become increasingly popular. People are being more aware of foods that are nutrient dense (and those less so) which helps them to stay healthy and fit. So is veering towards a plant-based approach the best way to go? A growing number of people seem to think so. A Vegetarian resource group conducted a poll and found that there was rise in people adopting vegetarianism/veganism compared to previous year’s data in USA, similar data was shown for Europe, Israel and India as well.

Before we fall in to the discussion of “Should people become Vegetarian?” however, it’s important to understand what vegetarianism actually means as well as the benefits and potential risks associated with it.

“Vegetarian” broadly refers to those who restricts consumption of animal products like meat, fish, poultry etc., and largely rely on plant based foods like fruits, veggies, whole grains, dairy, pulses etc., for living. Within this group, there are various levels of vegetarians. These are classified from most restrictive to those who are less so.

Vegan : They do not consume animal products or animal by-products like meat, poultry, fish, eggs, milk/milk products, honey etc. Also, they don’t use animal products like silk, wool, leather etc for commercial use. In other words, these are individuals who not only do not eat animals, but who also choose not to use products that come from animals.

Lacto-Vegetarian: These individuals don’t consume meat, poultry, fish or eggs. But, they readily consume milk and milk products like yogurt, and cheese. Most of the Vegetarians in South Asian subcontinent fall under this category.

Ovo-Vegetarian: They avoid meat, poultry, fish and DAIRY. But, allow themselves to consume eggs.

Lacto-Ovo Vegetarian: People under this level restricts meat, poultry and fish. However, they consume egg as well as dairy. This is the most common type of vegetarian across the globe.

A vegetarian diet is naturally low in fats and high in fiber, but being vegetarian has its own risks. So no matter at what level you happen to fall, and no matter what reason you have chosen to commit to it , there are both pros and cons of being vegetarian. Here are few of them:

Pros of Vegetarianism:

Improves colon health: Fibers present in a plant-based vegetarian diet helps to maintain a healthy colon by improving the good bacteria within it. That’s because fiber is what helps feed those healthy bacteria. It also helps to cleanse the colon when supplemented with optimal water intake. Why? Because fiber can act like a chimney sweeper and remove any excess waste. The risk of colon cancer and constipation decreases with a high fiber vegetarian diet. On the flip side, meats and poultry takes time to digest and thus disrupts the natural balance in the body. They also don’t feed the friendly bacteria in our guts which are required to maintain a healthy gut lining.
Improves the heart rate: A vegetarian diet can help lower cholesterol, and blood pressure, aiding in the prevention of heart disease. A vegetarian diet can help to achieve these benefits as long as it includes food sources with potassium and dietary fiber, such as vegetables, fruits, legumes and whole grains.
Reduces risk of Kidney stones: Diet high in animal proteins leads body to excrete calcium, oxalate and uric acid. These are the major components of kidney stones. A diet high in animal protein have higher risk of Kidney stones in USA (15% of men and 7% of women) than diets rich in Vegetarian proteins.
Reduces risk of Cancer: Vegetarians show up to 40% less chance of developing cancer. Also, diets high in animal protein were associated with a 4-fold increase in cancer death risk compared to high protein diets based on plant-derived protein sources (figures based on 2014 study). The changes of contamination are high among meat eaters, on the flip side, consuming enough fruits and vegetables as part of vegetarian diet will help to build up strong immunity and fight cancer cells.
Lowers risk of Diabetes: Consumption of meat and processed meat increases the risk of Type 2 Diabetes in both men and women. On the other hand, vegetarian diets rich in whole grains, nuts, legumes and fibers improves the glycemic control in the people who already have diabetes.
Capable of delivering complete nutrition: When Vegetarian meals are optimally planned, all essential amino acids, vitamins and minerals can be supplied to the body. USDA and FAO of UN says “meat is not an essential part of healthy diet”
Weight loss: Vegetarian diet being high in fiber and low in fat helps one to reduce weight or at least prevent gaining those extra pounds from the high fat non vegetarian food.
Helps alleviate World’s hunger: There has been debate about insufficiency of our food supply if the entire world refuses to eat a primarily vegetarian diet. Grains and vegetarian food are required to feed animals and rear livestock in order to produce more meat (Over 10 pounds of plant protein is fed to produce one pound of beef). If that food were diverted for human consumption, world’s hunger can be alleviated.
Ethical view-point: Merciless killing of animals in the name of producing a food supply is on the rise. Cutting out animal products from our diet is a gentler kinder way to live as these warm blooded animals have emotions and can experience stress, pain and fear too. The less demand there will be for meat products, the fewer animals will be raised for slaughter.
For the sake of Nature: There are negative effects of raising livestock on environment. They produce more greenhouse gases than cars. Being vegetarian is one way to reduce carbon footprints and save the planet.

Cons of Vegetarianism:

Lack of Nutrition: Strict vegans/vegetarians might be missing on some of the nutrients like Omega 3 fatty acids (crucial for brain function), Vitamin B12, Vitamin D(crucial for bone health). Meeting protein needs gets hard, too, if meals aren’t planned well. While there are many good sources of iron for vegetarians, the bioavailability of that is lesser compared to non- vegetarian sources of Iron.
May still not be such a healthy choice: Vegetarianism doesn’t automatically mean you have made a healthy choice as it largely depends on the meal choices one makes. A vegetarian diet (if majorly relying on sugar, processed food, fries, refined food, high fructose corn syrup, and carbonated beverages) can possibly be harmful meal choices. An Oreo cookie is vegan. That doesn’t make it healthy.
Use of herbicides and pesticides: To improve production of crops and maintain quality. Numerous chemicals are used in the soil, residues of which can be found in the plant and can find its way to the human body.
The Notion that Vegetarians live longer can be a myth: Undoubtedly choosing high fibrous fresh vegetarian meal is the best choice. Choosing not-so-healthy vegetarian meals coupled with a faulty lifestyle like excessive smoking, frequent drinking, lack of physical activity etc., can decrease your life expectancy (Animal protein or no animal protein)

December 30, 2018 By Trupti Hingad 1 Comment

BAJRA—THE WINTER FOOD!

As winter has set in full swing from the mid of this month, we end up having sips of coffee and cuddle up in our blankets/sweaters. While the caffeine can give instant high, why not eat foods that can keep you energetic and regulate your body temperature. During winters, we tend to feel hungrier and body engine works better. I remember being given Bajra Roti with ghee and jaggery in winters as it produces heat in the body (Thermogenic effect).

Bajra also called as PEARL MILLET is packed with nutrients and has various health benefits.

It is the perfect satisfying meal and simply delicious. The Staple diet across Maharashtra, Gujarat and Rajasthan. It gives you satiating feeling faster and releases energy slowly keeping you full for longer periods.

100gm of Bajra has about approx 370 calories, 4.2gm fat, 11gm of protein, 5mg of sodium, 196mg of potassium and 9gm of dietary fibre.

This millet has low Glycemic Index and is considered good for diabetics. Its insoluble fibre helps in the slow release of carbs into your system, thus, providing energy for a longer period of time and keep blood sugar levels under check. Bajra has high amounts of magnesium in it, due to which it helps control the glucose receptors in the body.

It is good for the heart too. Since it is rich in magnesium, it helps your cardiovascular system by lowering your blood pressure, which in turn helps reduce the chances of heart attack or stroke. Moreover, bajra also contains high amounts of potassium which makes it a good vasodilator.

Bajra is also known for controlling the cholesterol levels. This is because it contains a lot of fibre, which goes a long way in lowering the bad cholesterol in your bloodstream.

This Millet is filled with a ton of fibre. It helps to get regular and better bowel movements as it bulks up the stool and stimulates peristalsis, which moves it to the colon. It also avoids any digestive issues.

Another great benefit of eating bajra is that it detoxifies your body. It is filled with antioxidants which help in getting rid of free radicals from your body. It also contains catechins like quercetin that help keep the kidney and liver functioning properly by excreting the toxins from the body.

Bajra is rich in vitamin B components. Rich in Vitamin B (Niacin, Riboflavin, Thiamine, pantothenic acid, pyridoxine, folate) that is B1, B2, B3, B5, B6, B9, it also has minerals such as iron, potassium, magnesium, manganese, copper, zinc and selenium making it a well-enriched meal by itself. This means that it helps to break down the carbohydrates and fat in your body.

It does not contain any vitamin A, C, D, or B12 in it. It is gluten-free. So good for people with celiac disease

Bajra is good for muscles too. One of the best ways that bajra impacts your muscular system is that it allows your muscles to become leaner and stronger over time. Bajra is not only good for health but also for the skin. It contains zinc which repairs skin and slows down the ageing process.

Bajra can be used in various forms to enjoy this winter. You can try making Bajra roti ( flat Bread), Bajra Khakhra or Bajra Carrot-Onion Uttapam, Bajra Khichdi or Bajra Fritters.

When ground into powder form, mixed with water and boiled makes a perfect porridge. A sustainable meal for the children and elder who are unable to eat.

Roughly grounded Bajra cooked with yoghurt and water for hours on a slow flame tempered with asafoetida (Hing) and fennel is a Rajasthani delicacy called the “Ghaat”. A staple diet to sustain the cold in the desert regions

Powdered Bajra mixed with rice paste fermented with sour curds can be used to make Uttapams or even steamed as Idlis, a healthy south Indian variety.

If you have known the importance of whole grains, then you should make a conscious effort to include Bajra in your diet.

So, forget that Fancy Quinoa and get to basics, add this millet in your diet plan and reap its benefits.

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December 28, 2018 By Arooshi Garg 1 Comment

Potato juice- The Ancient Elixir

potato juice

For the longest time potatoes have been listed in the high carb fattening food category and all we keep hearing is to avoid potatoes if you want to be healthy. Well, there exists another unexplored side of the story! Potatoes are loaded with essential micronutrients like Vitamin A, C, B, and iron and phosphorous. These starchy tubers have amazing health benefits! For those who believe in the power of nature read on!

From our Desi Aloo Parathas (Wheat Flat Breads) to the world famous fries, Potatoes are loved widely by all cultures across the globe. Apart from being a star in the kitchen space, there are several other uses one is unaware of. Did you know that Potato juice can be used for hair, skin care, tackling joint pains & immunity related issues?

Potato Juice for Skin Care: Skin related issues such as skin darkening, scars, spots, blemishes, hard skin and tan reduction can be tackled with Potato juice. It removes excess oil, acne, clears pores and makes the skin look radiant. With skin bleaching properties that help to clear blemishes and correct uneven skin tone, Potato juice reduces appearances of fine lines, tightened skin and reduces wrinkles. So much from a simple juice!

How to USE: Potato juice can easily be combined with a range of skin-benefiting ingredients like Cucumber juice, Fuller’s Earth (Multani Mitti), Gram Flour (Besan), Aloe Vera and even Olive oil.

A scrub can be made by combining Gram flour (Besan)/ Wheat Bran/ Ground Oats with equal quantities of Lemon juice and Potato juice. Mix well and gently rub it on the affected area.

Potato juice can also be mixed with curd/ honey/ lemon juice/orange juice to be used as a face pack. It will help tighten the skin and give a clearer, brighter glow.

Potato Juice for Haircare: Potato juice overall improves hair health and treats conditions like dandruff, dryness, redness, flaking and itching of the scalp. It can help improve hair texture by making it softer, delaying early grey hair and helps hair fall conditions too It helps in persisting eczema or reduces oozing of the sebum from scalp pores.

How to USE: Take the juice of 2 raw potatoes and add 1 tablespoon of honey, 1 egg yolk. If you want to avoid egg you can add 2 tsp of Aloe Vera gel. If you find honey sticky- you can use 1 tsp of virgin coconut or olive oil instead. Apply this mixture to the roots and shampoo as usual, after one hour. You will notice good results after applying this every once or twice in a week.

Eye care: Potato juice comes to the rescue of people facing under eye issues. It helps reduce under eye circles speedily and effectively. It helps the eyes to relax and reduces strain after a long day at work. Since the skin under the eyes is very thin, it tends to wrinkle very fast. Regular application of potato juice on the affected area can lead to positive results.

How to USE: Soak eye size cotton pads in cold potato juice and apply on eyes for 20 minutes. Remove and gently wash eyes. You can use a moisturizer if your skin feels dry.

Immune system: Potatoes contain a significant amount of vitamin C -the nutrient that fights colds and infection and helps to strengthen the immune system. Drinking a glass of potato juice regularly wards off diseases and helps improve one’s immunity. It also increases circulation in the human system, thereby improving overall health.

Joint related issues: Potato juice has wonderful anti-inflammatory properties that help to relieve all most all kinds of pain related to swelling, inflammation, or redness. It helps in neutralising and flushing out Uric acid which is the major cause of joint relates issues. Applying compressed potatoes to the joints directly or wrapping a sliced potato to the joint with the help of fabric bandages is helpful in eliminating the soreness and pain. This makes potato juice one of the best natural treatments for gout and pain associated with arthritis.

How to USE: To extract maximum benefit drink raw potato juice, 1 glass in the morning and 1 glass in the night.

GI tract benefits: Potato juice works as an excellent antibacterial probiotic drink. It helps reduce acidity, heartburn, constipation, bloating and flatulence. Potatoes contain a significant amount of fibre, with unique antibacterial molecules which help in treating constipation and cleansing our digestive system. Drinking 1 glass of potato juice every day can help in preventing and treating many gastric and digestion related issues.

Heart-healthy ingredient: Potatoes contain essential nutrients like fibre and vitamins A, B-complex and Vitamin C fibre. These nutrients help lower the cholesterol levels in the body. Potato juice can help prevent strokes by reducing deposition of fats in arteries as it contains antioxidant and anti-inflammatory compounds.

Simple ways to prepare & use potato juice:

Wash the potatoes thoroughly and clean out any sprouts and green spots.
Peel the potatoes and grate them. Or you can also chop the potato and grind them in a mixer.
Put the grated potatoes on a linen cloth/ sieve and squeeze out the juice.
Since potatoes are 80% water one can get around 1/2 cup juice from 2 medium sized potatoes. Which is safe to be consumed.
Drink the juice immediately or you could let it cool in the refrigerator for a while and then drink it.

Side effects: All good things if taken in the wrong way or quantity can cause harm:

If you have any health-related issue and are advised to stay low on potassium then check with your doctor before consuming potato juice as it has high potassium levels.
Pregnant and breastfeeding women and diabetic patients should consult their physician before drinking potato juice as it is high in sugar content.
Also, this juice can cause an upset stomach, or cause diarrhoea and vomiting if consumed in excess.

December 16, 2018 By Trupti Hingad 1 Comment

A Cereal Breakfast – WHY IT’S THE BEST WAY TO START THE DAY!!!

Good Morning begins here….

I do not need to explain to you what Breakfast means. It has been iterated many times on this platform that it is one of the most important meal of the day. Still the phenomenon of skipping this meal is widely prevalent across the globe. People skipping breakfast is higher among those living in the metros such as Mumbai, Delhi, Kolkata and the likes.

First thing in the morning, the body is low on energy reserves and needs fuel in the form of breakfast. Hence, skipping it can impact general health both in short and the long term.

Few benefits of breakfast to highlight its importance:

-It helps support brain function.

-It can improve nutrient intakes

-It helps to maintain weight

-It improves metabolism

-It promotes physical and mental well-being.

But, then the question arises- What does one have daily in the breakfast? Some examples of balanced breakfast are whole grain cereal with toned milk and 1 fruit, or bowl of puffed rice (Poha), toned milk and few cubes of papaya or whole grain bread sandwich with veggies , 1 fruit and toned milk or oats porridge with dates , raisins apple and almonds.

According to me, Cereal is the best breakfast. Most Indians staple diet is mostly based on cereals. I remember the days of my childhood, when my grandma used to give me cereal breakfast(wheat flour cooked in milk)and that used to keep me energetic throughout the day.

The word “cereal comes from the word ‘ceres’ meaning the ancient Roman goddess of the harvest.It is food derived from any plant in the grass family that yields edible grain or seed.

It is people’s basic food since Neolithic times, following the birth of agriculture.Wheat, Millet, Oats, Corn, Rice, Barley, Rye comes under cereal category.Research shows that eating a cereal breakfast can help kick-start our metabolism and set us up for a more successful day.

This is not restricted to this, eating cereal breakfast has lot more benefits:

1. Cereal eaters beat breakfast skippers in terms of BMI(body mass index)

2. It can help reduce disease risk factors: obesity and overweight are major risk factors for all lifestyle disorders. It helps to reduce the same.

3. Eating cereal break-fast can improve nutrient intakes:.Cereal taken along with milk gives carbohydrates, protein, fat, vitamins and minerals too especially vitamin B complex and iron and also gives a good amount of fiber. It is a simple, safe and inexpensive way to give required nutrition to a pregnant woman. Also, elderly get the required nutrition with such breakfast with fewer calories, as calorie needs declines with age but not nutrient needs.

4. It may help promote future health: The type of breakfast chosen may impact cardiometabolic risk. More frequent cereal consumption in children is associated with lower waist to height ratio, total cholesterol, and LdL cholesterol.

5. Cereal enhances general well-being:People who eat regular BF get less stressed, less anxious, and less likely to be depressed.

6. Cereal is typically a low fat, cholesterol free food which fits into healthy eating recommendations

7. Cereal is relatively low in calories and nutrient dense. An average serving of cereal with skim milk has fewer calories compared to other breakfast choices.

8. Cereal helps to incorporate milk into the diet. If eaten with milk, it is a terrific gateway to calcium, vitamin D, and protein. In fact, a bowl of high fiber cereal with skim milk has more than twice the calcium of a breakfast of toast and juice.And cereal is one of the top contributors for iron, thiamine, folate, vitamin C, riboflavin, niacin, magnesium, zinc, and potassium, bringing essential nutrients to your breakfast table each morning.

But the next question that comes up in the mind- Is it fine to eat ‘Ready to Eat’ breakfast cereals?

There has been a lot of misinformation floating around about breakfast cereals. It’s so convenient and easy to prepare – even the kids can help out, making it a great breakfast option for busy families.

The amount of sugar contributed by ready to eat cereals is just 4% of the total daily intake of sugars. Did you know that a glass of orange juice (125ml) has the same sugar content as a 30g serving of cornflakes?

Taste matters: If the food is unacceptable, it will not be eaten and unless it is eaten it cannot give nutrients. Even though it contains a slight amount of sugar, it doesn’t lead to tooth decay and dental problems.

Children who eat cereals at breakfast are likely to meet their recommendations of calcium and folic acid than those who eat non-cereal breakfast.

Taking sugar out of these cereals does not typically reduce the calories. So, if we remove a gram of sucrose, it lowers sugar content by one gram but, it does not affect the calorie level since the sugar is often replaced by one gram of starch to maintain the texture.

Ready to eat cereal contains less than one-half the sodium of many popular breakfast items and also the very small percentage of the total sodium in the diet.

Last but not the least beneficial component of cereal is fiber. It helps to protect against colon cancer, breast cancer, reduce the risk of Dm, coronary events, bulkier stools

So, if, you are always short of time, snoozing the alarm and waking up late….just pour a cup of milk over two tablespoons of your favorite cereal, sprinkle some nuts or fruits and get yourself nourished.

Hence, let’s take five minutes off to relax and prepare for the day with a bowl of cereal , milk and fruit and ensure a POSITIVE start of the day!!!