Eat Healthy Archives

September 18, 2020 By Neha Goyal 1 Comment

Pistachios – Your Powerful Nutritional Punch!

Pistachios are edible seeds of the pistachio tree, member of the cashew family. They are nutrient-packed nuts that can be enjoyed both as a healthy snack or as part of a delicious recipe. Available both in the shell (in-shell) or with their shell already removed (shelled), they’re typically sold roasted and salted, although unsalted options are available, as well as some flavoured varieties, too.

Pistachios originate from the Middle East but today, 99 per cent of the pistachios produced in the United States come from California.

How Does It Give a Powerful Nutritional Punch?

Loaded with Vitamins and Minerals: Pistachios are a rich source of protein, dietary fibre, several minerals such as phosphorus, potassium, calcium, iron, magnesium, manganese, zinc, copper, sodium and selenium. It is also a good source of vitamins like vitamin A, K, C, E, B6, B1, B2, B3, B9, and B5.
Good Source of Antioxidants: They contain more antioxidants than most nuts and seeds, second only to walnuts and pecans. You can literally “see” the nutrients through the various colours in pistachio. The green and yellow colour of the actual nut comes from lutein and zeaxanthin. The thin purple skin surrounding the nut is loaded with anthocyanins, the same type of antioxidants found in grapes and cranberries.
Lowest in Fat: A serving of pistachios has 13 grams of fat, of which about 1.7 grams are saturated, 3.5 grams are polyunsaturated, and 7 grams are monounsaturated fats. Compared to most other tree nuts, pistachios are one of the lowest in fat.
Cholesterol-Free: Pistachios have the highest phytosterol content (214 milligrams per 100 grams) amongst nuts. Phytosterols come from plants and because they have a similar structure to cholesterol, they compete with cholesterol for absorption by the body, ultimately limiting the amount of cholesterol absorbed.
Compared to other tree nuts, pistachios have a higher essential amino acid ratio and the highest percentage of branched-chain amino acids. Pistachios are a great plant-based protein option for everyone, but especially those eating a vegetarian or vegan diet.

Health Benefits of Pistachios

Heart Health: A number of studies have shown that pistachios significantly reduced total cholesterol and the “bad” LDL-cholesterol levels while increasing the “good” HDL-cholesterol level. They may increase antioxidant concentrations, which is linked to improved dilation of blood vessels as a result of a reduction in inflammation.
Weight Management: It may seem counterintuitive but eating pistachios—a high-fat, calorie-dense food—has actually been associated with weight management. Pistachios are rich in fiber and protein, both of which increase satiety by helping you feel full and eat less .
Gut Health: Pistachios are high in fiber, which moves through our digestive system mostly undigested. But some types of fiber are digested by the good bacteria in your gut, acting as prebiotics. Gut bacteria then ferment the fiber and convert it into inflammation-fighting short-chain fatty acids, & also results in decreased the number of lactic acid bacteria. It also increases the number of butyrate-producing bacteria in the gut more than eating almonds does.
Blood Sugar Control: Despite having a higher carb content than most nuts, pistachios have a low glycemic index, meaning they don’t cause a large spike in your blood sugar. Also rich in fiber and healthy fats, antioxidants, magnesium, carotenoids and phenolic compounds, which are beneficial for blood sugar control.
Good For Eye Health: Pistachios are rich in antioxidants lutein and zeaxanthin, which are essential for eye health, as they reduce the chances of developing eye conditions, including age-related macular degeneration (AMD) and cataracts.
Prevents Cellular Damage: As our cells grow older, they accumulate oxidative damage due to the presence of free radicals, which can cause considerable damage to cells. Pistachios, being rich in antioxidants, including lutein, beta-carotene, and gamma-tocopherol, has oxidative damage-fighting benefits which also play a key role in reducing the risk of disease, such as cancer.

How to Include Them in Your Diet?

One of the simplest ways to enjoy pistachios is as a snack on their own. You can also throw chopped pistachios on your yogurt or morning oatmeal or use them as a crunchy topping for your salads. Pair pistachios with a piece of fruit for your afternoon snack, their fiber, fat and protein will keep you satisfied.

Takeaway

Pistachios are very nutritious. Regularly eating pistachios may be a good way to improve health and wellbeing. But stick to plain, unsalted pistachio nuts in their shells and avoid eating more than 30gm a day. Before you begin eating them, do consult with your doctor, nutritionist or dietitian.

For more on nutrition and healthy eating, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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March 21, 2020 By Dr. Viral Thakkar Leave a Comment

9 Steps For Building and Mainting Immunity

In the wake of the current outbreak of Coronavirus, maintaining one’s immunity has become a must. However, even if not for any random virus flying off, one’s immunity is the biggest strength against any onslaught of a virus and bacteria.

Taking care of one’s self is a lifestyle. It must be down as a means to protect one’s body.

I’m writing this article touching on a few aspects of maintaining one’s immunity. Since these worked for me, I believe it might work for you all as well. Being healthy has to be imbibed in one’s lifestyle just so no virus or bacteria can affect you.

How Do You Build Immunity?

If only maintaining immunity was as easy as popping a pill, life would have been a bed of roses. But it’s not! You have to work for it to earn it. One’s immunity depends on the way one is born, to one’s genes! But, we are talking about factors which are in one’s hands. The thumb rule is to listen to your body, it never lies. And, most of what your grandmother said was right in terms of health… keeping all that aside, here are a few quick tips to build up your immunity.

No Stress & Yes to Happiness: Stress can wreck any organ in your body. Let go and be happy. Remember, if you are stressed over Corona, you are at risk. A happy and positive person is less likely to fall sick usually.
Maintain Personal Hygiene: Wash your hands with soap before and after eating, bathe, wear breathable clothing and follow all the instructions in basic science textbooks of a 2-3 class child. It will help to prevent a lot of infections!
Seasonal Vegetables and Fruits: Every area is known for its own vegetables and fruits as per the season. For instance, the Saag in North India is awesome during winters. It’s a must have. And yet you get it during summers in some regions. That’s a big no! Watermelon is a fruit of the summer. It is best to have it at that time.
Home cooked food is the best because there is no adulteration. It should be cooked by a healthy person who has no infectious disease, be it your maid, or a house member. I strongly believe that basic hygiene like washing hands before touching food, washing the vegetables before cutting, etc. must be followed. In fact, these are taught in our curriculum in primary sections!
Back to Basics: Consume natural food, have good nutrition and avoid unnecessary medication. By natural food I mean raw vegetables and fruits. Refer to your doctor/nutritionist for your diet plan if you are unable to do so.
Daadi maa ke nuskhe (Grandmother’s Secret Recipes) might just work better than medications for basic ailments like cough and cold. See what works best for your body. As a child, I remember my mother giving me ginger juice mixed with honey every day in the morning during winters. I hardly had a runny nose during childhood. When I grew up, teenage took over and the orthodox medicine said that medicine is the best cure, but it didn’t work for me. Even at this age, ginger juice and honey is my prevention from cough and cold and I’ve no idea why it works for me! Try and find what your remedy is!
With respect to air borne infections, we need to protect our body, especially the orifices from where we breathe. So for the nose, take very little cow ghee/castor oil/any kachhi ghanni (cold pressed) oil and rub it inside your nostrils. The thick ghee captures the dirt and germs in the nostrils itself. For your skin, apply virgin pressed coconut oil.
Sun is a Friend: Basking in the morning sun is good. Don’t overdo it but remember that the sun is the best and the strongest natural disinfectant. So if you do not have a medical condition, and if the doctor has not advised otherwise, make the sun your friend. I do not deny the ugliness of buildings since people dry their clothes outside, but remember one’s clothes are best disinfected in the sun.
Exercise: Are you a yoga person, jogger, swimmer or gymmer? See what suits your body and get into shape. Pranayam though must be followed by all.

We hope this helps you build and maintain your immunity against the coronavirus. Stay safe, stay healthy and #BeTheForce

For more articles on immunity, nutrition and the coronavirus, check out Healthy Reads. For home workouts tune in to GOQii Play.

March 5, 2020 By Sohini Chakraborty Leave a Comment

Fat Facts That Are Easy to Digest

It’s a shame that the word “Fat” has developed such a notorious reputation over the years with every health-conscious individual hellbent on removing that word from their dictionary. Before we condemn the word, we need to understand that the quality of fat is just as important as the quantity of it. So let’s bust some myths with these fat facts!

Fat is one of the macronutrients which provides 9kcal per gram and it is also essential for many functions of the body like solubilizing fat-soluble vitamins, secreting hormones, protecting our vital organs, etc. It is imperative to classify fats into broad categories. Now, let’s delve a little deeper into fat facts.

1. Fats Which Are Bad For You

Here are the types of fats which are bad for your health.

Saturated Fat: Saturated fats are usually found in animal fats like beef, pork, lard, dark chocolate, full-fat dairy products like cheese, etc. They are usually solid at room temperature. Saturated fats were previously thought to cause cardiac problems but saturated fats are known to increase the amount of both HDL (good cholesterol) and LDL (bad cholesterol), hence it is safe to have saturated fats in lower amounts.
Trans-Fat: are produced during hydrogenation of fat when the oil is hardened to increase its shelf life. Apart from the natural Trans-fat present to some extent in dairies and meats, the artificial trans fat produced as a result of hydrogenation of fat is very harmful to health. It is found to increase the level of LDL cholesterol, thus increasing the risk of artery blockage and heart disease. It is also known to cause free radical damage to the body resulting in cancer. Trans-Fat is found in fried foods such as French fries, fried chicken, crackers, microwave popcorn, pizza, doughnut, cakes, muffins, pies, nuggets, sausages, non-dairy creamers, margarines, etc. Avoid this type of fat to stay healthy and free from diseases. Not more than 2% in a 2000kcal diet is permissible.
Cholesterol: is one of the most misunderstood subjects of this decade. Cholesterol is a wax like substance present in our body and can be obtained from many dietary sources like egg, meats and dairy products. It is necessary for bile formation and many other important functions of our body. According to recent studies, our total cholesterol level is not affected by entirely dietary intake as the body itself maintains the cholesterol balance. Then again, we should be careful about choosing the type of cholesterol to be consumed. There are 2 types of cholesterol:

HDL (High Density Lipoprotein): is very beneficial for the body as it removes plaques from the arteries and makes blood circulation smooth, preventing arterial block or damage. Its sources include olive oil, beans and legumes, high fiber fruits like avocado, chia seeds, nuts and fatty fish like salmon, trout, etc. These must be present in our diet.
LDL (Low Density Lipoprotein), VLDL (Very Low Density Lipoprotein): are considered to be very harmful to the body. They create atherosclerotic plaque in the arteries, constricting proper blood circulation and cause the narrowing of blood vessels and heart blockage. Most of its sources include pork, beef, lamb meat, milk, butter, cream and cocoa butter. These should be present sparingly in our diet.

2. Fats Which Are Good For You

Let’s take a look at fats which are actually good for you!

Unsaturated Fats: contain double bonds in their structure and are known to be most beneficial among all. It may be of 2 types:
Monounsaturated Fats: These contain a single double bond and are known to be helpful in many ways. Evidently, they aid weight loss, reduce cardiac problems and decrease inflammation. Its major sources are avocado, nuts like almond, pistachios, vegetable oils like safflower oil, sesame oil, olive oil, canola oil, etc.
Polyunsaturated Fats: are considered as the most beneficial among the fat family. These fats are mainly of 2 types:
1. Omega 3 Fatty Acids: are known to improve heart health, protect the nervous system, increase brain function, reduce anxiety and stress, improve eye function, reduce inflammation and help fight cancer as well. Sources include soya beans, chia seeds, walnuts, canola oil, salmon, sardine, etc. It’s good to have them as a part of daily diet.
2. Omega 6 Fatty Acids: This type of fat helps balance good and bad cholesterol, it helps reduce asthma or respiratory problems especially in children, relieves diarrhea in children and is essential for improving brain function. Sources of Omega 6 Fatty Acids include hemp seed or hemp seed oil, flaxseed or flaxseed oil, walnuts, almond, avocado oil, eggs, tofu etc.

These fatty acids are called “essential” because they are not produced in the body and that is why they have to be present in our diet.

Considering all the fat facts listed above, we must focus more on the types of fat we are consuming. In a typical Indian diet, about 15-20% of total calories should come from fat and the most desirable proportion of Saturated Fat (SFA), Monounsaturated Fatty Acid (MUFA) and Polyunsaturated Fatty Acid (PUFA) must be 1:1.3:1.

We hope this article helps you make the best food choices. To know more about fat facts, bust more myths about food and nutrition, tune in to experts on GOQii Play. Do leave your thoughts in the comments below!

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March 2, 2020 By Mamta Joshi 2 Comments

Is it Safe to Include Grains in Your Diet?

Can you imagine a plate of food without grains? It has been a staple for us since forever! There’s always that crushing sense of dissatisfaction if grain-based foods are missing from our plates even for a single day. As a large component of our diet for the longest time, why is it that most people are now moving towards a ‘no grains’ diet or keeping it to a minimum? One of the reasons people avoid grains is due to digestive issues – common ones being acid reflux, bloating, gas, abdominal cramps, flatulence, etc.

Are Grain Really Hard to Digest?

Studies and various researches have revealed that there are some factors listed here which make grains hard to digest.

Fiber: Insoluble Fiber is that part of the grain that the body can’t break down and digest into a simpler form. Instead, it passes through the body undigested. On one hand, insoluble fibers are good for us as they work as cleaning agents of our digestive system and on the other, they may cause gastrointestinal discomfort in some with weak digestive health.
Anti-Nutrients: Grains also contain anti-nutrients like Phytic acid and lectins which reduce the absorption of minerals like calcium, iron, magnesium, copper and zinc from a meal and may cause mineral deficiency. Humans need minerals to perform various functions, from building bones to transmitting nerve impulses, to make hormones and maintain a normal heartbeat.
Enzyme Inhibitors: Various types of enzyme inhibitors are found in grains including protease inhibitors and amylase inhibitors. Enzyme inhibitors can block enzymes action. Enzymes kick-start the digestion process. Presence of enzyme inhibitors confines the digestion process to act properly and timely. This results in rotting of such food which further leads to situations such as bloating, gas trouble and cramps.
Disaccharides: Simple sugars or monosaccharides are directly absorbed into the bloodstream, while disaccharides are two single sugars that are linked together. Grains contain disaccharide that needs to be broken down first before being absorbed in the bloodstream. Disaccharide is broken down into monosaccharide by enzymes called disaccharidases which are present in the brush like border called villi of the small intestine wall. Any kind of inflammatory damage to the cells in the small intestine lead to disaccharidase enzyme not being produced and lead to disaccharide intolerance. Disaccharide intolerance is the inability to break apart the disaccharide into two single sugars and absorb them. This often leads to uncomfortable digestive symptoms.
Complex Protein: Grains contain the complex protein Gluten that the body can’t easily break down. The human body needs food to be in the simplest form in order to absorb and use it. While most people won’t have much difficulty digesting whole grains, some with conditions such as gluten intolerance may experience adverse effects when eating gluten-containing grains. Gluten intolerance causes digestive issues such as bloating, gas and diarrhoea. Celiac disease is a more serious condition in which gluten causes the immune system to attack the small intestine. Gluten is also known to cause Leaky Gut. Gluten is present in barley, rye and wheat.

Tips to Make Grains Digestion Friendly

Fiber absorbs water. One should drink plenty of liquids to ensure that the fiber absorbs enough water to pass through the system easily.
Most of the anti-nutrients are found in the skin and anti-nutrients are water-soluble. Hence, soaking grains reduces the anti-nutrients effect. It’s recommended that grains must be soaked in water and should be washed before cooking (e.g. rice) so that the anti-nutrients are separated.
Sprouting or germination reduces phytate in grains and degrades lectins and protease inhibitors.
Fermentation of grains leads to a significant reduction in phytate and lectins (idli, sourdough bread). Fermenting helps break down the tough outer cover of a grain, making it easier to digest and reinforce the gut flora with pro-digestive microbes.
Incorporate probiotics like yogurt, kimchi, kombucha and kefir along with grain-based foods to improve overall digestion and heal the gut.
Chewing is the first step of digestion. The more you chew, the more saliva gets secreted that has digestive enzyme amylase present in it which makes digestion easier. Chewing makes food small enough for the digestive juices in the stomach to further digest it effectively.
In case of gluten sensitivity, avoid gluten-containing grains such as wheat, barley and rye. Go for gluten-free grains like oats, quinoa, rice and sorghum to subside the symptoms. When the gut heals, the symptoms subside.

While you may experience issues with some grains, that doesn’t mean you should avoid the entire food group. Maintaining a diet diary can help find the trigger and then you can consult a medical professional, dietician or a nutritionist for changes! We hope this article helps you make a positive change in your eating habits.

For more topics on grains, leaky gut, Celiac disease, tune in to our experts on GOQii Play.

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