Search Results for: carb

May 2, 2017 By Komilla Pareek 4 Comments

All you want to know about Calories

How far is your office from home?
12 kilometers?

Just as kilometers is the unit of distance similarly Calories (Cal or kcal) is a unit of energy.

When we refer to calorific value of food, we are referring to the number of calories of energy provided by that food. With increasing need to lose and maintain body weight, people are getting conscious about their calorie intake.

But, is it really that simple? Do two different foods having similar calorific value give you exactly same energy?

Let me cite an example to explain the above point:

Consider that your office is located in a less populated outskirts of the city and therefore the road to office is less crowded; whereas the movie theatre is located in busy city center.

Would you take the same time and resources to reach both these places? If you take a cab ride, will the charges be same since the distance is same for both the destinations?

The answer is obviously NO. The same concept applies even for food calories. Two different food items with same calorific value may be charged differently by your body to process it, depending on its composition.

To understand this better let’s look at food calories in detail.

How much is 1 Kcal or 1000 calories?

The Calorie you see on a food package is actually a kilocalorie, or 1,000 calories. A Calorie (kcal) is the amount of energy needed to raise the temperature of 1 kilogram of water by 1 degree Celsius.

How do we determine calorific value of food?

The original method used to determine the number of kcals in a given food directly measured the energy it produced. The food was placed in a sealed container-an apparatus known as a bomb calorimeter surrounded by water. The food was completely burned and the resulting rise in water temperature was measured. This method is not frequently used today.Food Composition tables and apps usually calculate calorific value by nutrient composition of meal/food article. 1 g protein /carbohydrate gives approx. 4 kcal and 1 g fat contributes 9 kcal.

So, is the 400 kcal coming from 100 g carbs same as that coming from 100 g proteins?

No, the net effect of 400 kcal will vary depending on the source. Why and how- This info is important for you if you are trying to manage weight!

To process and utilize the nutrients, your body charges different nutrients differently (same as your cab charges differently on different routes for the same distance).

Amount of energy expenditure above the resting metabolic rate due to the cost of processing food for use and storage is called ‘Thermic Effect of Food’ (or Diet induced Thermogenesis).

Its magnitude depends on the composition of the food consumed:

Carbohydrates: 5 to 15% of the energy consumed
Protein: 20 to 35%
Fats: at most 5 to 15 %

Without a doubt, protein is the macronutrient that induces the largest thermic effect of food response.

Does this mean effective calories coming from proteins are lowest?

Yes. Roughly 25% of the calories in pure protein will be burned after consumption due to the thermic effect of food. Fat and carbohydrates, on the other hand, each induce a burn of roughly 5% of the calories consumed due to the thermic effect of food. So, for example, if you consume 400 calories of pure protein you will burn 100 (or 25%) of those calories through the thermic effect of food. If you consume 400 calories of pure fat or pure carbohydrates, only 20 calories (or 5%) will be burned through the thermic effect of food.

Do Negative Calorie Foods exist, foods that take more energy to digest than they provide in calories?

It is theoretically possible to have a negative-calorie food but, there are no scientific studies to prove that certain foods have this effect. Low calorie foods that are high in dietary fiber like green leafy vegetables are often cited as negative calorie. This is not true, it’s a myth.

What are Empty Calorie foods?

Empty calories apply to food such as solid fats or added sugars supplying food energy but little or no other nutrition.

High intake of empty calorie foods leads to Hidden Hunger. This can be one of the reason for weight gain.

For a sustainable and healthy weight loss, focus on nutrient content and not calorie content of food as all calories are not equal.

April 27, 2017 By Trishala Chopra 16 Comments

Decoding Energy Bars!

Image by Vegan Liftz

Energy bars have been the all-time snacking options for most. Earlier, it was popular only amongst sportsmen and women and body builders but,over time people on weight loss too have started munching on energy bars as their meal options.

The questions that most of my players ask is, how healthy are these energy bars? Would you recommend me adding these bars in my routine? Which energy bar is the best one? How to choose?

Energy bars have been a hit in the sports world but, what is bothering me is common people binging on energy bars. There is a huge range of energy bars available online or in the super markets and hence has become easily accessible.

Is it a boon or a bane?

I cannot label anything as good or bad but all I prefer doing is educating people about choosing the best one for them!

As the name suggests, energy bars were made to provide instant energy to the athletes and sports enthusiast but thesedays, it is slowly becoming meal replacement snack.

Is it worth skipping a meal? Let’s find out!

Let’s consider an Indian thali. When you eat an Indian thali, all nutrients are covered.

Macronutrients (Carbohydrates, proteins, fats)

Micronutrients (Vitamins and minerals)

As the name suggests, MACRO means larger quantities and MICRO means lesser quantities.

FIBRE and WATER are also very important. They are said to be most forgotten nutrient.

Depending upon the recipe, the amount is decided.

Let’s try and understand about how to read a nutritional label of any given energy bar: –

1. Carbohydrates

Energy bars have 10-60 grams of carbohydrates which varies from one brand to another.
It can be a mixture of simple and complex carbohydrates.
If energy bars contain more of oats, muesli then it means it is high on complex carbohydrates and the form of sugar in them makes up the simple carbohydrates.

2. Proteins

Energy bars have 5-25 grams of proteins depending on the source of proteins.
If it is a meal replacement bar then proteins are higher, if it is an instant energy bar then carbohydrates are higher.
Pea protein, soya protein, casein or whey protein are most common sources used in energy bars.

3. Fats

Energy bars have 3-5 grams of fats which completely depends on its nutrients.
Sometimes, fat content is higher depending on the amount of other nutrient groups added.

4. Calories

Most of the energy bars used by the athletes and sports enthusiasts are more than 500 calories.
People who eat energy bars as their snacking options then they should take care about the calories mentioned on the label and should always go for calories less than 250.

5. Fibre

It is one of the most forgotten nutrient but when it comes to energy bar, high fibres ones are to be choose only if you are having it as a snack.
If you are having an energy bar to boost up your energy before workout or any sport then low fibre ones should be preferred.
3-5 grams of fibre is ideally preferred if you are picking it up as a meal replacement snack.

6. Sugar

Energy bars might sound like a healthy option but you need to be very careful while picking one for you.
Most of the energy bars are loaded with unwanted sugar. Reading the nutritional label in such cases becomes very important.

Here are some key points which you should take care off before picking up an energy bar for yourself: –

Energy bars should have fat less than 5g
If you are choosing an energy bar as your meal replacement snack then go for the ones which are having at least 3-5 grams of fibre.
If you are having your energy bar before workout or any endurance exercises then you need to go for high carbohydrate bars.
If you are having your energy bar as a meal replacement snack then go for high protein bars.
If you are on any weight loss program, choose energy bars which are less than 500 calories.
If your energy bars are having large amounts of high fructose corn syrup or some other sugar source then try avoiding those bars.
Try to choose bars which have lesser ingredients.
Go for the ones with oats, muesli, honey and so on.

Energy bars are the most convenient snack option to go for but anything which is homemade has a higher preference!

Energy bars can be prepared at home with absolute ease!

Benefits of homemade energy bars: –

Cost effective.
Hygiene levels are maintained.
Better awareness about ingredients used.
Without any artificial preservatives or added colours.
Purest form of energy bars, can be made depending upon individual preferences.

Here are some energy bar recipes which can help you in getting a healthy dose of your snack option!

(1) Rasp-Chia Energy Bars!

Name of the ingredients	Quantity
Raspberries	1 cup
Chia Seeds	1 tbsp.
Rolled oats	1 cup
Walnuts	1 cup
Dates	1/4^th cup
Vanilla extract	1 tsp
Honey	1 tsp
Rock Salt	½ tsp
Lemon Juice	1 tsp

Method: –

Take raspberries, chia seeds, honey and lemon juice and place it in the food processor and keep processing it until it becomes smooth. Keep it aside for 15 mins. This becomes the chia seed jam.
Add rolled oats to the processor to make it as a coarse flour. Add walnuts, vanilla extract and rock salt to the coarse flour. Process it further and add seedless dates while the processor is on.
Once the mixture is prepared, spread it evenly on the pan and let it set.
Spread the chia seed jam on this mixture. Cover and keep it in the fridge for 2 hours.
Remove it, cut the bars in the desired shapes!
Enjoy!

Nutritional Label: –

Nutrition Facts
Nutrients	Nutrition per serving
Calories	307
Protein	6 g
Carbohydrates	45 g
Fats	5 g
Fibre	7 g
Sugar	18 g

(2) Choco-Nut Rush!

Name of the ingredients	Quantity
Raw Cashew Nuts	1 cup
Raw Almonds (Skinless)	1 cup
Shredded Coconut	½ cup
Cocoa Powder	3/4^thcup
Dates	1 cup
Vanilla extract	2 tbsp.
Rock Salt	½ tsp
Cold water	3 tbsp.

Method: –

Chop cashews, almonds, dates and keep it aside.
Combine chopped cashews, almonds, dates, cocoa powder and rock salt in a food processor.
Process all the ingredients till it becomes coarse. To this mixture add shredded coconut and process further.
To this, add vanilla extract and little cold water till it becomes moist.
Spread the mixture evenly on the pan and refrigerate it for 2 hours.
Cut it into desired shapes.
You can top it up with some Choco chips as well!

Nutrition Facts
Nutrients	Nutrition per serving
Calories	323
Protein	12 g
Carbohydrates	36 g
Fats	5 g
Fibre	8 g
Sugar	7 g

(3) Walnut-Fig Talks!

Name of the ingredients	Quantity
Raw walnuts	1 and ½ cups
Whole grain flour	1 cup
Baking soda	1/8^th spoon
Rock Salt	1/4^th tsp
Cinnamon	½ tsp
Honey	3 tbsp.
Figs	1 cup
Vanilla extract	1 tsp

Method: –

Chop walnuts, figs and keep it aside.
Combine chopped walnuts, figs, whole grain flour, cinnamon powder, baking soda and rock salt in a food processor.
Process all the ingredients till it becomes coarse.
To this mixture, add vanilla extract and little cold water till it becomes moist.
Spread the mixture evenly on the pan and refrigerate it for 2 hours.
Cut it into desired shapes.
You can top it up with some fresh fruits as well while eating!

Nutrition Facts
Nutrients	Nutrition per serving
Calories	200
Protein	8 g
Carbohydrates	28 g
Fats	5 g
Fibre	3 g
Sugar	7 g

I hope you like all these recipes! Being a naturopath I prefer home made things over anything else!

Do give your reviews!

March 22, 2017 By Trishala Chopra 32 Comments

All you need to know about whey protein!

The more people are getting concerned about their health, more brands of whey proteins are being introduced in the market.

Being a consumer, you have the right to know about what is going inside your body. You might have heard a lot about whey protein, but are you aware about what exactly it is?

Everybody who talks about whey protein have mixed reactions. When I tell my players about whey protein, I get a list of questions!

Why do I need whey protein?

What is the other option for whey protein?

Is taking supplement good for health?

Will whey protein affect my kidney?

I am okay with all these questions because there are many healthcare sites having mixed opinions about whey protein.

Let’s not be judgemental about anything.

It’s not even correct to call ‘whey protein’ as a supplement because it does occur in natural food sources as well!

This blog will help you clear your doubts about whey protein!

What is whey and where do we get it from?

Whey is derived from animal milk.
Milk protein is divided into 2- Whey (20% of the protein in milk) and casein (80% of the protein in milk)
Whey protein is said to be a complete source of protein as it contains all essential amino acids (These amino acids are not produced by the human body so it must be supplemented through diet) which are required by the human body.
Whey protein is water soluble while casein protein is insoluble in water.

What are the natural food sources in which whey protein is present?

Ricotta cheese
Milk
Yogurt

There are different supplements available in the market which has different brand names and components in it. Let’s understand what are those types of whey proteins listed on the supplements?

1. Whey protein concentrate

Whey protein concentrate is also labelled as WPC.
WPC label is only given to those supplements which has 90% or less than 90% of protein by weight.

How to read the label of the protein supplement to understand if it is WPC or something else?

Check the protein % on the label. If it is less than 90% then it is WPC.
The ingredients which are listed on the top of the label are in more quantities as compared to the ones which are mentioned at the bottom of the nutritional label.
For example, if a supplement box has 40% WPC84 written on it, this means that the supplement has 84% of the WPC and rest all the ingredients is a combination of lactose, milk derivatives, minerals and fats.

Advantages of choosing WPC: –

It is cheaper as compared to the other types of whey protein and fits in the budgets of fitness freaks.

Disadvantages of choosing WPC: –

It has low bioavailability.
Supplements with WPC contains lactose or milk derivatives in it which cannot be used by lactose intolerant people.

2. Whey protein isolate

Whey protein isolate is also labelled as WPI.
It is the purest form of protein which eliminates all the lactose and fats present.
WPI label is only given to those supplements which has 90% or more than 90% of protein by weight.

Advantages of choosing WPI: –

Its high-end techniques are used to eliminate the lactose and fats which makes WPI the purest form of protein.
As there is no lactose in it, lactose intolerant people can choose this supplement.

Disadvantages of choosing WPI: –

It is expensive.
As it has no carbohydrates and fats, the taste often becomes an issue for the people.

3. Whey protein hydrolysate or blends

They are the blend of WPC and WPI which mostly commonly available in the market.
The cost for these blends are neutral. It depends on the ratio of WPC and WPI.

Advantage of choosing whey protein hydrolysate or blends: –

Neutral cost. Neither too expensive nor too cheap.

Disadvantage of choosing whey protein hydrolysate or blends: –

WPC: WPI ratios can be misleading so as explained above, which ingredient comes first is more in the supplement as compared to the one which comes at the bottom.

How does whey protein work in the body?

Whey protein is a complete source of protein having all essential amino acids including leucine. Leucine is a very important amino acid when it comes to muscle building and toning of the body. Thus, whey becomes the most popular source of protein!
Bioavailability (Ability of animal to utilize that protein in the body) of whey is very high as compared to other protein sources!

Let’s have a look: –

Protein sources	Bioavailability
WPI	159
WPC	104
Whole egg	100
Milk	91
Cheese	84
Fish	82
Chicken	79
Soya	74
Casein	71
Yogurt	68
Egg white	88
Oatmeal	58

The above table shows that whey protein has the highest bioavailability, which becomes the most favourite protein of all times!

How much whey protein you need every day?

A healthy adult requires 0.8-1g per kg body weight protein in a day depending on the physical activity. If you are into intense working out like athletes and sports person, the protein intake can go up to 1.5 g to 2g/per kg of body weight in a day.
For example, an average man with sedentary lifestyle whose weight is 60kgs requires 0.8 g per kg body weight per day.

So, it is calculated as,

Weight x requirement of protein as per physical activity= Ideal protein intake per day.

As per the above example,

60 x 0.8= 48g per day.

Protein can be obtained from natural sources as well. If the person can get the ideal protein intake through natural foods, then he might not require a supplement for the same.
But if the person is a vegetarian, he might need to add up a supplement because vegetarian sources have low bioavailability as compared to non-vegetarian sources.
Fitting his/her ideal protein requirement, 1-2 scoops per day can be taken to complete the requirement.
If a person does heavy workout, he might need to alter his intake of whey protein depending upon the meal pattern he follows.

“Keep a check on your protein intake, overdoing anything won’t help!”

What are the benefits of whey protein?

There is a myth that whey protein leads to weight gain but that is not true. On the contrary, whey protein helps in weight loss (It has fat loss enhancing property).
It helps in muscle building.
It helps in faster recovery post workout.
It promotes growth of lean tissue mass.
It improves muscle protein synthesis.
It boosts immune function.
It helps in controlling sugar cravings.
It has high bioavailability as explained above.

What are the side effects of whey protein?

Like a coin, everything has 2 sides. With benefits, whey protein also has some side effects.
Bloating, upset stomach, increased bowel movements are some side effects of whey protein.
You need to check yourself for allergies before starting off with whey protein.
Check your total protein requirement before including whey protein in your list!

PS: – Whey protein is soluble in water so if in case it doesn’t dissolve in water, that protein supplement is not a right choice then! Read the label before choosing any supplement for you.

March 16, 2017 By Trupti Hingad Leave a Comment

Healthy Soups in a Bowl!

I still remember those days when I was following a light dinner habit as suggested by one of the health professionals for reducing my fat percentage. I would add lots of raw veggies to keep my stomach full and get the nutrients. But, later on, it got very monotonous and I terribly started disliking the idea of eating raw veggies. That led me to the thought of how these could be incorporated into my daily meal so as to get all the nutrients without putting too much effort of chewing it raw?

Bingo! I came up with several soup ideas. Today, I am sharing some of these soup recipes for the benefit of all.

Soup, a liquid food that can be cold or hot. You can throw in a variety of ingredients such as meat, veggies mixed with stock, water or other liquids into a slow cooker in the morning before you leave for work or school and return home to a delicious meal in the evening

The wealth of ingredients in a bowl of soup provides a good balance of carbohydrates, protein and fats as well as the vitamins and minerals required to create energy and keep us going without getting tired.

Soup is healthy: Perhaps the easiest way to add vegetables to your daily meals is to have a soup. Eating vegetables is part of a healthy diet so veggie soups are highly recommended.

Soups are slimming and help you lose weight. Of course, that is if you strictly follow a weight-loss plan and exercise well. A bowl of soup packs minimal calories but is very nutritious.

Soup fills you up because it stretches the stomach. You easily feel full so it’s ideal to eat soup at the beginning of every meal.

Soup is easy to make and can make you feel better.

Ever wondered why a soup is recommended to people who are sick? That is because soup is easily digested and good for health.

Here are some hot and cold soup recipes:-

1. SPRING ONION AND PEAS SOUP

Ingredients:
Spring Onion/Scallions – 1 bunch
Peas – 2 Cup boiled
Onion – 1 Medium chopped
Garlic – 1 Pod chopped
Olive Oil – 2 tsp
Vegetable Stock/Water – 3-4 Cups
Salt & Pepper – To taste

Method:

Heat 1 tsp oil in a pan sauté chopped onions, garlic and 1.5 cup boiled peas for 2-3mins.

Add finely chopped spring onion bulbs to this and sauté for 2-3mins.

Remove from the stove and let it cool for a while.

Blend it all to make a paste.

Heat 1 tsp of oil in a vessel, add chopped spring onion greens and ½ cup peas and stir fry for 2-3mins.

Add puree and veg stock and seasoning.

Cook until 1 boil & serve piping hot.

Serve with soup sticks or toasted brown bread slice.

2. DETOX SOUP

Ingredients

Tomato- 2 in nos

Pumpkin- 100gms

Carrot- 1 in no

Cabbage-100gms

Broccoli- ½ cup florets

Bell pepper- cut into julienne (red, yellow, green)

Ginger, garlic and chilli paste- 1 tsp

Olive oil- ½ tsp

Method:

Pressure cook tomato, pumpkin, carrot, cabbage, ginger garlic & blend to make a puree.

SauteBroccoli florets, bell pepper in olive oil.

Add the puree to it and water to make the soup consistency.

Serve piping hot.

3. HERBAL OATS SOUP

Ingredients
Oats – 4 tablespoons
Garlic – 1 pod

Celery and Parsley- 1 stalk each
Pepper – 1/2 teaspoon
Salt to taste

Method

Roast oats in a heated vessel.

Add chopped garlic, celery and parsley.

Add 2 cups of water, salt and pepper and simmer for 5 minutes. Serve hot.

4. Green Gram (MOONG) SOUP WITH Cottage Cheese (PANEER)

Ingredients:

¾ cup Moong (Green Gram)

2tbsp Paneer( Cottage Cheese) chopped

1 tsp lemon juice

1 tspJeera (Cumin seeds )mustard

1/4^thtsp, hing (Fenugreek), pepper.

2 tbsp ghee (Clarified Butter)

Salt to taste.

METHOD:

Soak Green Gran (Moong) for 6hrs. Cook in a pressure cooker. Blend it and strain.

Heat clarified butter (ghee) in a pan, add cumin seeds, mustard, fenugreek seeds and green gram liquid.

Add lemon, salt, pepper, cottage cheese and cook for 2 min

Serve piping hot.(This is a high protein soup)

5. SUNSHINE DELIGHT.

Ingredients

Yellow Squash (pumpkin) – 100gms

White squash (pumpkin) – 100gms

Carrot- 1 in no

Onion- 1 in no

Ginger- a small piece

Garlic- 1 pod

Seasoning:

Salt & pepper- according to taste

Lime juice- 1 tsp

Method:

Pressure cook all veggies and then blend to make a Puree. Add 1 cup water and cook until it comes to boil. Add seasoning and garnish with shredded carrot and pumpkin seeds.

Serve piping hot.

6. AVOCADO SOUP

Ingredients

½ seedless cucumber

1 medium avocado

1 shallot

2 tbsp. plain yogurt

2 tbsp. fresh mint

1 sprig fresh mint

4 tsp. fresh lime juice

1½ tsp. salt

¼ tsp. ground black pepper

¼ tsp. ground cumin

1 radish

Method:

Place the cucumber, avocado, shallot, yoghurt, 2 tablespoons mint, lime juice, salt, pepper, cumin, and 1 cup cold water in a blender, and process until smooth.

Chill for at least 1 hour. Serve garnished with the radish and remaining mint leaves. Perfect soup for this summer.

7. COLD CUCUMBER SOUP

Ingredients

3 medium seedless cucumbers

¾ c. Thinly sliced green onions

1 tbsp. lemon juice

1 tsp. lemon zest

1 tsp. Sea Salt

½ tsp. Freshly ground pepper

1½ c. vegetable broth

½ c. sour cream

Method:

Place cucumbers, green onions, lemon juice, lemon zest, sea salt, pepper, and vegetable broth in a blender or food processor and puree.

Stir in sour cream and chill until very cold, about 1 hour.

Serve topped with additional chopped cucumber, green onion, and lemon zest.

8. WATERMELON GAZPACHO

Ingredients:

About 8 cups watermelon, cubed

1 medium cucumber
1 medium tomato
2 medium shallots¼ cup loosely packed basil leaves
2 tablespoons red wine vinegar
¼ teaspoon salt

Chop the watermelon into rough cubes. Place it in a blender and blend (the blended amount should fill a 1 ½ quart blender). Pour into a bowl or container, and set aside.

Cut the cucumber in half; remove the seeds by scooping them out with a spoon. Peel the cucumber halves, then roughly chop them into a few smaller pieces. Roughly chop the tomato into quarters. Cut off the ends of the two shallots and peel them; cut them into quarters.

Place the cucumber, tomato, shallots, and ¼ cup loosely packed basil leaves into the pitcher of the blender. Blend until smooth. Pour the mixture into the container with the watermelon mixture and mix them with a spoon until fully combined.

Stir in 2 tablespoons red wine vinegar, ¼ teaspoon kosher salt, Place in the refrigerator and chill for about 2 to 3 hours, until cold. If desired, garnish with a few drops of olive oil.

Try some of these soups and drink your wealth of nutrients with this bowl.