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Jaggery and its Benefits!

Benefits of JaggeryJaggery is one of the most common ingredients found in Indian kitchens. Apart from being one of the best natural sweeteners, it also offers a plethora of health benefits. It is good for your cardiac health, digestion, improved metabolism, blood circulation, respiratory system, menstrual cramp or pains, sexual potency and stronger immunity.

About 70-80% of the world’s Jaggery production takes place in India, where it is commonly called gur/gud. It is primarily made from Sugarcane but nowadays it can be made from coconut sap and date palm as well.

How is Jaggery Made?

Jaggery is made by first extracting juice from Sugarcane. The canes or palms are pressed to extract the sweet juice or sap. The juice is then allowed to stand in big containers so that any sediment settles to the bottom. It is then strained to produce a clear liquid.

The juice is then concentrated by placing in a very large, flat-bottomed pan and boiled. During this process, the Jaggery is stirred and the impurities are skimmed off the top until only a yellow, dough-like paste remains. This paste is then transferred to containers where it cools into Jaggery blocks.


Jaggery vs Refined Sugar

Jaggery contains more nutrients than refined sugar because of its molasses content. Molasses is a nutritious by-product of the sugar making process, which is usually removed when making refined sugar. Molasses adds plenty of micro-nutrients to the final product. Hence, it is more nutritious as compared to white refined sugar!

10 Benefits of Eating Jaggery

  1. Prevents and Treats Common Cold: Consumption of Jaggery helps fight symptoms of a cold and cough. Mixing a small piece of it in warm water or tea can help greatly.
  2. Immunity Booster: Loaded with antioxidants and minerals like zinc and selenium, which helps curb free-radicals responsible for inflammation, Jaggery helps boost resistance against infections, hence building stronger immunity.
  3. Detoxifies the Liver & Other Organs: It plays a major role in detoxifying internal organs such as liver, stomach, intestines, kidneys, etc. by flushing out harmful toxins from the body. Certain compounds present in Jaggery activate the digestive enzymes in our body, which help us digest food properly and also help reduce indigestion/bloating.
  4. Combats Menstrual Pain and PMS: It is helpful in providing relief from cramps. In case you experience mood swings, irritation before your period, you should eat a small piece as it increases the levels of hemoglobin, maintains the hydration levels in our body in heavy-flow during periods and helps in releasing more Endorphins during periods (this helps relax our body). During periods, consume a solution of a glass of lukewarm water and Jaggery. It will help you tackle period cramps for the day.
  5. Body Pain & Aches: Do you suffer from aches and pains in your joints? Eating Jaggery can provide you with immense relief. Add some grated ginger in boiling water and strain. Add a small piece of Jaggery and drink this regularly to reduce joint pain. You can even drink it with a glass of milk everyday to help strengthen the bones. This can help prevent joint and bone problems such as Arthritis.
  6. Prevents Constipation: It activates the digestive enzymes in the body, stimulates bowel movements and helps prevent as well as relieve constipation. A cup of warm water with organic Jaggery and half a lemon’s juice is one of the best home remedy to cure constipation.
  7. Prevents Anaemia: Rich in iron and folate, it helps prevent anaemia by ensuring that a normal level of red blood cells is maintained. It also helps in increasing haemoglobin content of blood. This is especially beneficial for pregnant women.
  8. Acts as a Cooling Agent: Eating a small piece of it everyday helps in maintaining normal body temperature, which helps in keeping your stomach cool. Experts recommend drinking GurSharbat (soaked in ice cold water) during the summer months to cool off.
  9. Prevents Respiratory Problems: By consuming Jaggery regularly, you can prevent many respiratory problems such as asthma, bronchitis, etc. Eating it with sesame seeds is beneficial for the respiratory system and preventing allergies related to it.
  10. Regulates Blood Pressure: Jaggery contains potassium and sodium, which play an important role in the maintenance of pH levels in the body. It ensures that a normal level of blood pressure is properly maintained.

Quick Til Ladoo/Bars Recipe

You will need:

  • 1 Cup White Sesame Seeds
  • 1 Cup Jaggery
  • 1 tbsp ghee
  • ¼ tsp Cardamom Powder
  • Nuts of your choice

Method:

  • Roast sesame seeds on medium heat till light brown
  • Heat ghee in pan and add Jaggery
  • Simmer on slow flame till it melts
  • Put off flame and add the roasted til (and crushed nuts) and mix well
  • Grease your palms with ghee and make small balls or set in a plate and cut bars out of it

We hope this article equips you with valuable insights into the amazing benefits of jaggery. Incorporating this natural sweetener into your diet can enhance your cardiac health, digestion, immunity, and overall well-being. If you found this information helpful, we’d love to hear your thoughts in the comments below. For more interesting tips on diet and nutrition, check out Healthy Reads. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Simple guide to Protein – Uric Acid Connection

dairy-products

When Rohit came to me for consultation, he was suffering from hyperuricemia- a condition which is associated with high levels of uric acid in the blood. Increased levels of blood uric acid predispose to gouts and very high levels may lead to kidney failure. Uric acid is produced from the natural breakdown of body’s cells and from the foods rich in purines. Thus, in hyperuricemia, purine rich foods are avoided.

Though purines are present in all living things (and food) as they provide part of the chemical structure of our genes, some foods contain concentrated amounts of purines. For the most part, these high-purine foods are also high-protein foods and thus purine restriction gets wrongly translated as protein restriction in most cases.

A detailed discussion around Rohit’s food intake revealed that his diet was very low in protein. He was avoiding all pulses, milk and milk products and meat & eggs. In addition, to that, he was doing one hour of intense workout to reduce weight. He reported muscle soreness, weakness, and cramping which I could easily relate to his visible signs of protein deficiency – sparse hair, pot belly, and swollen hands.

Contrary to the notion that protein is necessary only in growing age, we need protein at every age for normal wear and tear of tissues. Most of the enzymes involved in important metabolic processes are proteins. Thus, like everyone, hyperuricemia patients too need this nutrient in adequate quantities.

Let’s make this complex protein -uric acid connection simpler through this guide on what to include and what not – 

Dairy products – Not only do they provide good quality proteins, scientific studies have demonstrated that milk when taken in moderate quantities actually help in reducing and managing gouts. However, fermented milk products such as yogurt, buttermilk, curds and aged cheese have purines from the nucleic acids of the bacterial cells that proliferate during fermentation. They should be avoided. Non-fermented milk products such as cottage cheese, paneer, whey protein can be taken.

Eggs– The yolk of an egg contains the nucleic acids, but the egg white is pure protein without purines.

Nuts – Nuts are naturally low in purines and can be eaten daily by those on a low purine diet.  Good sources of low-purine nuts and seeds include walnuts, almonds, flaxseeds and cashew nuts. Keep in mind that nuts are rich in calories, so eating too many of them could cause you to gain weight.

Pulses– Beans and pulses contain low to moderate amount of purines. However, researchers prove that purine from plant sources are less likely to harm and one serving of pulses per day can be safely taken by gout patients.

Meat – Meats including bacon, beef, pork, and lamb; Organ meats, such as brains, heart, kidney, liver, and sweetbreads; anchovies, sardines, herring, mackerel, and scallops are high in purine and should be avoided.

Epidemiological research has demonstrated that all purine-containing foods are not the same, and that plant purines are far safer than meat and fish purines in terms of gout risk.

Hope this information helps you meet protein requirements and lead a normal active healthy life on a low purine diet. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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The Power of the Indian Gooseberry

Indian Gooseberry Benefits

In a fast-paced world that rapidly drains us of energy, it is extremely important to be in the best of shape! In that pursuit, we are constantly searching for an elixir that will give us good health with least efforts.

What if we told you that you can have more energy, focus and overall good health? What if that magic elixir exists? More so, what if it is a fruit that you already know?

If you haven’t guessed it already, we are talking about the Indian Gooseberry or as it is popularly known – “Amla”. Since ancient times, it is used to cure various ailments, even if it is something as simple as aiding digestion to something as complex as fighting Diabetes and Heart Disease.

The Indian Gooseberry (Emblica officinalis or phyllanthus emblica) derives its name from the Sanskrit word “Amalaki”. This tree is a native of India and the neighboring South East Asian countries. The fruit is sour in taste but leaves a sweet aftertaste.

Let’s take a look at how it impacts health!

  • Boost Immunity: The Indian Gooseberry is a powerhouse of Vitamin C and A. It greatly increases white blood cells in our body and is an excellent antioxidant, anti-inflammatory and anti-carcinogenic. It is like a powerful soldier that shields our body against various foreign toxins.
  • Fights Cancer: It has the potential to restrict the growth of cancer cells by keeping harmful free radicals at bay. The Indian Gooseberry also counter-attacks the side effects of anti-cancer drugs, radiation and chemotherapy.
  • Keeps Diabetes in Check: It helps regulate blood sugar levels in many ways. The chromium present in it is responsible for the pancreas to produce sufficient insulin and the polyphenol keeps the oxidative stress low, thus making the body more responsive to insulin.
  • Good for the Heart: The cardio protective properties of the Indian Gooseberry due to the presence of Vitamin A and C, the chromium and iron help reduce cholesterol, increase HDL (Good cholesterol) and reduce LDL (bad cholesterol) and strengthen the heart muscles.
  • Protects the Eyes: Regular use of the Indian Gooseberry can protect our eyes from cataract and short-sightedness. The impressive carotene content in it can keep night blindness away.
  • Promotes a Healthy Liver: It is diuretic in nature, which means that it increases the volume and frequency of urine and fosters regular bowel movement. It also helps in eliminating toxic metals and the ill effects of excessive medication. Thus, it protects the liver. It also provides relief in the case of urinary tract infection.
  • Fountain of Youth: The Indian Gooseberry supports longevity, helps smoothen wrinkles, fortifies the skin, prevents hair loss and greying and provides lustrous hair. Besides beauty, it is also a brain tonic which promotes clarity of thought and boosts memory.

The Not So Good Part of the Indian Gooseberry! 

Since it is high in ascorbic acid, taking excessive quantities at night may erode the enamel in the teeth just like any other citrus fruit. Since it reduces Diabetes, sugar levels may drop, so keep your doctor informed about it. He may change your medication. Being diuretic, excess amla consumption may cause constipation to a few.

How to Eat the Indian Gooseberry

  • The best way to have it would be raw. You can add rock salt and pepper to kill the sourness
  • Powder and tablets are a convenient way to have it, but to be taken under medical supervision
  • Indian Gooseberry juice either freshly made at home or store bought are great options
  • Chawanprash: a healthy way to include it. 1-2 tsp can be taken daily
  • Amla Murabba: Since it has a good amount of sugar, which acts as a preservative, you can wash off the excess sugar syrup just before eating
  • Eat it as a chutney, pickle or you can even opt for Amla Candies

To put it all in a nutshell, taken in any form, it is a simple yet effective way to good health. It is worth its weight in gold and this information shouldn’t be ignored but passed on to the next generation!

Want to know more about the Indian Gooseberry? 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.

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Carbo-Loading: All You Need To Know!

Carbo LoadingAt some point or the other, we have come across the term Carbo-Loading. While there are some people who know what it is, there are people who are unaware about this helpful hack. Carbo-Loading is the process of ‘loading’ your body’s muscles with excess glycogen. Glycogen is the energy source derived from eating carbohydrates and Carbo-Loading when done well, can lead to improvement in performance of endurance athletes.

What is Carbo-Loading?

In detail, Carbo-Loading means eating excess carbohydrates to fill the muscles with glycogen while also lowering your activity levels 3-4 days before the event.

Glycogen is the fuel which powers our body when we exercise. The carbohydrates that we eat are broken down to make glycogen, which is stored in the muscles to provide energy while exercising. The main aim of Carbo-Loading is to ensure that muscles have larger energy stores so that they don’t tire easily. Just like a car with a full tank would run longer, similarly, glycogen loaded muscles will perform longer.

Who needs Carbo-Loading?

Carbo-Loading helps athletes who compete in endurance events such as running over 10 kms, triathlons, treks, etc. Since the body already has enough glycogen stored in the muscles, it can perform short exercises with like weight training or jogging at sustained energy levels. It is the endurance runs which makes us use all our resources. This is where the extra glycogen can help to avoid cramps, prevent fatigue and keep one going till the finish line.

How to Carbo-Load?

Now this is the most important part. If done correctly, you will surely reap the benefits. If done incorrectly, it won’t help you much. It may even lead to feeling heavy before the marathon and even vomiting. You usually start 3-4 days before the event. It is recommended to start with 5 gm carbohydrates per kg body weight. You can increase it to 7-8 gm from your second attempt at Carbo-Loading.

4 Days Before the Event: You are eat the same number of calories as before but 60-70% of it should come from carbohydrates. Mostly complex carbs.

3 & 2 Days Before the Event: Eat more of simple carbs. They will provide instant energy! It is important to avoid processed forms of these simple carbs (like biscuits, rusk).

1 Day Before the Event: Almost all the carbohydrate calories should come from simple carbs one day before the event. Your last dinner before the event should be at least 12 hours prior to the race. The dinner should be heavy, made entirely of simple carbs, with little fats and proteins.

Before the Event: 2-3 hours before the event, eat a light and easy simple carb snack and also keep it for eating during the race.

Some Simple Carbs: Banana, milk, curd, honey, white bread, white rice, potato

Some Complex Carbs: Chapati, pulses, brown rice, sweet potato, green leafy vegetables, apples

Few Tips to Remember During Carbo-Loading

  • As it involves eating a high carb diet, people with diabetes and other medical problems which restrict the consumption of carbohydrates should consult their doctors before starting
  • Perform only light exercise when starting Carbo-Loading and rest the entire day before the event
  • Avoid adding new foods to your routine
  • Avoid eating fiber rich foods as they will give a feeling of satiety
  • Eat a moderate amount of fats and proteins
  • On all days of Carbo-Loading, eat 5-6 meals instead of eating only three to avoid a feeling of heaviness
  • After the event, have a carb-only meal to replenish the glycogen stores
  • Eat some salty snacks after the event (preferably salted nuts)
  • Drink lots of water during and after Carbo-Loading

Effects of Carbo-Loading

  • You will see a slight weight gain but it will only be due to the body retaining excess water. This weight will be gone in 1-2 days after the event
  • Expect a little stomach discomfort in this phase. It will not bother you much if you divide the total calories into 5-6 meals for the day

Have any questions about Carbo-Loading? Ask a GOQii Coach by subscribing for Personalised Health Coaching here.

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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