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| Know what to eat |
 The truth about chocolate |
| Ways to sweeten your life without sugar |
| Carbohydrates – Refined or Unrefined? |
| 5 products you thought were healthy BUT MAY NOT BE |
| A regular serving of cup noodles contains 60% of the daily requirements of salt! |
| A single slice of pizza could contain 270 empty calories with 9 grams of fat? |
| A bottle of soft drink could contain more than 7 spoonfuls of sugar! |
| A medium serving of fries could contain 18 grams of fat! |
| A bowl of pulav has a Glycemic load of 40 which could raise blood glucose levels! |
| Disclaimer |
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| The truth about chocolate |
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Chocolate is the most craved for and loved sweet in the world but it is also implicated as one of the major causes of obesity due to the high levels of calories and saturated fats that it contains. Let us look at what are the benefits and drawbacks with eating chocolate.
Benefits of eating chocolate
Chocolate is a feel-good food - Chocolates cause the release of a number of feel-good chemicals in the brain. As a result, people consume chocolates to de-stress and escape the drudgery of the day. Chocolates cause the release of a nerve chemical called Serotonin and suppresses another nerve chemical called NPY. This leads to a sense of well- being, that we all experience when we eat chocolates. Chocolates also cause the release of endorphins which causes a rush of euphoria. Further, the cocoa butter in the chocolate enhances its flavor and aroma and releases a chemical called galanin which satisfies our cravings for fat. Furthermore, chocolate contains more than 400 flavor compounds and these may work together to induce strong craving for chocolate.
For a healthy heart - Scientists at the Harvard University of Public Health recently examined 136 studies on cocoa and found that chocolates boost heart health. Studies have shown that chocolates play a role in increasing blood flow, lessening platelet stickiness and clotting and lowering bad cholesterol – all of which benefit the heart. This can be attributed to the presence in high amounts of compounds called flavonoids, which seems to prevent inflammation and cell damage.
For Lower Blood Pressure - According to a an article in the journal Hypertension, people who ate 3.5 ounces (110 gm) of dark chocolate every day for two weeks saw their blood pressure drop significantly. Studies in the Journal of the American Medical Association also support the claim that flavonoids in dark chocolate reduce blood pressure.
For healthy skin - German researchers found that women who were given flavonoids-rich cocoa drink everyday resulted in the skin becoming moister, smoother and less scaly. The flavonoids absorb the UV light and help increase blood flow to the skin, thereby improving its appearance.
For Improved Memory and mental acuity - Preliminary research at West Virginia's Wheeling Jesuit University suggests chocolate may boost your memory, attention span, reaction time, and problem-solving skills by increasing blood flow to the brain. Chocolate companies found comparable gains in similar research on healthy young women and on elderly people.
Cocoa butter is healthy too - Cocoa butter though categorized as saturated fat is not harmful since it is converted in the liver to oleic acid a mono unsaturated fatty acid found in olive oil.
Darker is better - Most of the studies listed above were done with “dark chocolate”, and not milk or white chocolate. Dark chocolate contains a higher percentage of cocoa comes in different grades, all the way from 50% cocoa to 99% cocoa. They contain very little sugar and contain high levels of flavonoids and plant phenols – the substances that reduce blood pressure and protect the heart. So in order to get the full health benefits of cocoa and chocolate, choose darker chocolates.
A note of warning - None of the above benefits are true for Milk chocolate or White chocolate
Most chocolates available in the Indian market are high in sugar and milk. Milk strips away the anti oxidants and flavonoids and deprives the cardiac benefits. The high level of sugar in chocolate (50%) makes it a taboo for diabetics, weight watchers and children. Further, if you look closely at the labels of many Indian chocolates, cheaper sources of fats are used. Some manufacturers even use hydrogenated fats (a source of trans-fat) which must be avoided entirely for its artery-clogging effect.
Milk Chocolate is a misnomer since there is no chocolate in it at all. It is more a milk candy.
Facts about Chocolate:
 | Chocolate is a mixture of cocoa paste, cocoa butter and sugar. The cocoa seeds come from the fruit of the cacao tree. To make chocolates, the cocoa seeds are fermented, roasted and ground to a paste. This produces semi-liquid mass called chocolate liquor and is the basis for all chocolate products.
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| Milk chocolate is made when milk is added to chocolate liquor in order to produce creaminess in taste. But adding milk to chocolate nullifies the healthful effects of the cocoa.
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| The main ingredient used in commercial chocolate bars is sugar, not cocoa. Also added are high levels of vegetable fats and milk powder. This has given chocolate the reputation of being a high-calorie and fattening "junk food". High levels of chocolate also cause tooth decay.
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| Pure dark chocolate on the other hand, manufactured from cocoa paste and cocoa butter is much healthier, when eaten in moderation.
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Sources:
www.webmd.com
www.cnn.com
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| Ways to sweeten your life without sugar |
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In the last few years there have been numerous articles in the press about the potential health hazards of sugar. One of the main reasons for the epidemic of obesity and diabetes in our population has been attributed to an excessive intake of calories added to a decrease in the calories expended through activity and exercise. One teaspoon of sugar adds 15 calories. Owing to our high levels of daily consumption of sugar in the form of soft drinks, sweets, hot beverages, the number of sugar calories add up to significant amounts. Also, sugar is a simple and refined carbohydrate that produces a surge in the blood glucose levels. For these reasons, doctors advise people to consume as low a quantity of sugar as possible.
But our strong yearning to eat our favorite sweets and sugary beverages has meant that people increasingly turn to artificial sweeteners to sweeten their foods instead of sugar. This has led to a surfeit of artificial sweeteners flooding the market, each one claiming to be lower in calorie, safer and more natural than the other. This newsletter attempts to give an overview of the commonly used sweeteners so that you can decide which may be best for you.
Artificial sweeteners are sugar substitutes because they offer the same sweetness of sugar, but without a significant amount of calories. It usually takes a very low quantity of a sweetener to sweeten our foods since they are much more sweeter than sugar. Artificial sweeteners generally do not raise your blood sugar levels since they do not add any nutritive value, in terms of carbohydrates, proteins or fats. Hence foods made from sweeteners are lower in calories than those made from sugar and diabetic, weight-watchers and the health conscious like to use them.
Here are some of the most commonly used sweeteners:
Aspartame
Aspartame has been approved by regulatory authorities as safe. It is one of the most widely used sweeteners in the world and you’ll find them in a variety of sugar free foods, sugar free soft drinks and sold as a powder to be added to beverages. Aspartame has been known to have a peculiar after-taste. There are a number of reports linking the use of aspartame to neurological conditions and cancer and as a result many people avoid aspartame. But as per the available evidence, using low amounts of aspartame may be safe.
Sucralose
Sucralose is an US FDA approved sweetener. It is made from sugar by substituting three chlorine molecules for three hydrogen-oxygen groups. Sucralose cannot be digested by the body and therefore gives you zero calories. Also, sucralose is 600 times as sweet as sugar and can be used in low quantities. Sucralose does not have an after-taste and has become one of the most popular sweeteners in the world.
Saccharin
Discovered more than 100 years ago, saccharin is more than 300 times as sweet as sugar. Initially approved by the FDA, saccharin was shown to cause cancer in rats. Despite nothing conclusive, a public outcry against saccharin has kept it from the supermarket shelves.
Acesulfame Potassium
Known sometimes as Acesulfame K it is used in some soft drinks and beverages. But since there are some conflicting studies that show that they cause cancer in laboratory mice, many doctors believe that they require better testing and approval and ask people to avoid them.
Sugar Alcohols (maltitol, sorbitol etc.)
Sugar alcohols are used widely as a sweetener in many foods like chocolates. There are many different types of sugar alcohols and most of them like maltitol have been shown as safe to use. A very large dose of sugar alcohol may cause stomach problems in some people but when used in reasonable amounts it is considered safe.
Stevia
Stevia is a herbal sweetening ingredient which has become popular over the past few years. But Stevia is not FDA approved and has not been tested for safety. People generally regard Stevia as safe because it is herbal and therefore completely natural. But most doctors believe that natural need may not mean safe and that Stevia may contain contaminants and impurities.
When consuming sweeteners, remember the following:
1. Sugar-free may not mean healthy
Just because you remove sugar from sweets, biscuits and beverages, does not make them low-calorie and low fat foods. If you eat too many of these sugar free foods, then you may be consuming more calories than you need. It is always better to eat natural fruits when one wants to eat something sweet. Fruits are low in calorie density and considered safe for most people.
2. Sugar free sweets may not be safe for diabetics
Most sugar free sweets contain maida which is also a simple carbohydrate that produces a rapid surge of blood glucose when consumed. The enthusiasm with which diabetics flock to these sweet shops should be tempered with the understanding that the sugar free sweets also contain ingredients such as maida, ghee and hydrogenated fats which diabetics are usually asked to stay away from. For example, a popular chain of sugar free sweets which has become a favorite of diabetics say that they use “levulose (fructose)” which is low in Glycemic Index. What they do not say is whether the final product containing maida and ghee, of which levulose (fructose) is just one ingredient, is also low in Glycemic Index. So as a rule, eat these sugar-free sweets in moderation.
3. Beware of unknown sweeteners that claim to be natural
Natural does not mean safe. Many natural products have been shown to have high levels of heavy-metal contamination and are manufactured in questionable conditions. Choose those sweeteners that have been approved by regulatory authorities like the Indian FDA (Food and Drug Administration) or the US FDA.
Sources:
1. www.webmd.com
2. www.mayoclinic.com
3. www.cspinet.org
4. www.drweil.com
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| Carbohydrates – Refined or Unrefined? |
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Diabetics have been long told that wheat is healthier for them than rice. Is that true?
Is a slice of white bread healthier than 2 teaspoonfuls of sugar?
Should our focus be on taking lesser carbohydrates or taking the right carbohydrates?
Carbohydrates are an important macronutrient that we need for energy. But there is a lot of confusion and misconception about the form and amount of carbohydrates that we need to consume.
To answer the first question, if eating wheat can control diabetes better there would be far less diabetics in societies whose main source of food is wheat, which is not true. What is important is not the form of carbohydrate like rice wheat etc, but whether it is refined or unrefined.
Similarly, white bread which is a refined carbohydrate acts in an identical way to white sugar in producing a rapid surge in blood sugar. Choose whole wheat bread instead, which is an unrefined and wholesome source of carbohydrate and does not produce a surge in blood glucose.
So next time you shop for some bread, rice or pasta, it is better to ask if the carbohydrate is refined or unrefined. Refined carbohydrates like white bread, polished rice, sugar and foods made of "maida" all raise the blood sugar instantly and should be avoided.
Unrefined carbohydrates like unpolished rice, whole wheat bread and whole wheat pasta have plenty of bran and fiber which reduce the surge in glucose uptake.
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| 5 products you thought were healthy BUT MAY NOT BE |
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1. BISCUITS :
Biscuits are widely seen as a healthy snack in India. Doctors even recommend their diabetic patients to take a couple of biscuits along with their tea as an evening snack. But what nutrition do biscuits like Marie provide?
Let’s look at the ingredient list for some brands we found on the shelves. Britannia’s NutriChoice Digestive biscuits that claim that they are “Hi Fibre biscuits” that seems to be a good choice for diabetics. But look closely at the ingredient list and you will see that apart from “whole wheat flour”, it also contains “wheat flour”, which is nothing but the refined Maida flour that diabetics are advised to keep away from. Other ingredients added are sugar and liquid glucose (a fancy word for sugar), which diabetics should stay away from. Also added are “hydrogenated fats” that contain the dangerous “trans-fats”.
Nutritionists believe that hydrogenated fats are “killer fats” and everyone should eliminate it from their diets completely. Despite the label claiming “hi-fiber”, the product only contains 5gms of dietary fiber per 100gm of the product. That is much more than the 2-3 pieces that constitutes the serving size for most people. And should you choose to take enough biscuits in order to get the 5gms of dietary fiber, remember that it comes with a whopping 26.4gms of fat.
A number of biscuit brands list refined Maida flour as their principal ingredient. Refined flour has a high Glycemic-index (meaning it produces a rapid surge in blood glucose levels) which diabetics should avoid as much as possible. Better to choose unrefined and unprocessed whole grains instead of refined flour. Further, many biscuits contain sugar but do not mention them prominently on the labels. Marie biscuits, a favorite among diabetics, contain both sugar and refined wheat flour.
Tip - Choose biscuits that use only whole wheat or whole-grain flour. Currently there aren’t any that do. Avoid biscuits with sugar. If you see the words partially hydrogenated, or shortening or vegetable fat, chances are it contains trans-fat. It could be better to avoid these brands.
2. FRUIT JUICES :
In a concerted attempt to avoid sugar, people are often choosing a variety of fruit juices over regular colas and other aerated and sugary drinks. Is drinking all those orange and apple juices an answer to good health? Nutritionists say that while fruit juices have a small nutritional benefit, they are calorie dense as any soft drink. A 200ml serving of fruit juice typically could contain between 100 to 110 calories. Two to three glasses add up greatly to the total calorie intake in a day. Fruit juices are processed and therefore they lose some of the fiber, vitamins and minerals that you get from whole fruit. Fruits therefore have fewer calories and more nutrition than fruit juices.
Tip - Try eating fruits instead of fruit juices. Eating fruits means consuming lesser calories and more fiber. Limit consumption of fruit juice to a serving, a day. Take water to keep you hydrated through the day.
Many fruit-juice brands in the market contain added sugar- so watch out for that. We found that several brands like Tropicana and Real juice contain added sugar. This translates to a lot of empty sugar calories. Exceptions are those which say “100% natural juice – No sugar added” on their labels.
Tip - Look at the ingredient list to see if your fruit juice is really “100% natural” or if it contains sugar.
3. INSTANT "ATTA" NOODLES :
A number of Noodle brands claim that they contain atta. However, whole grain atta is just one ingredient and often wheat flour, which is refined and has a high Glycemic index, is added too. Further, packaged noodles contain plenty of salt. Nissin’s Top Ramen Smoodles, for example, displays a nutrition label which claims that one serving of noodles contain 1391.1mg of sodium. That is more than half of the sodium that healthy adults should consume in the entire day. For children, this is almost three quarters of their daily requirement.
Many noodles brands do not even list how much sodium is contained in one serving. Doctors believe that an increased intake of salt over the long term leads to an increase blood pressure. The recommended daily intake of sodium should be about 2400mg. Most of these brands contain half as much as that in a single serving.
Tip - As far as possible, stay away from packaged instant noodles. Instead cook your own noodles where you have more control over the salt you add.
4. "WHOLE WHEAT" BREAD :
Health conscious people seem to think that “brown bread” and “whole wheat bread” is better than “white bread”. This is because whole-grains have a lower Glycemic index and contains more fiber than refined white flour. A number of brands claim that they are made from “Whole wheat”. But look at their ingredient list and you will find that refined “wheat flour” is often listed as the main ingredient. Another problem with most brands of bread is that they are baked with hydrogenated vegetable oils (also called as vegetable shortening or vanaspati) which contain the dangerous trans-fats. According to nutritionists, avoiding trans-fats completely is the best choice for your health.
Tip - Almost all brands of “whole wheat bread” that we found were not 100% whole wheat and all of them had hydrogenated fats. Its better to avoid these and eat home made roti instead.
5. BREAKFAST CEREALS :
Breakfast cereals are seen as an excellent way to begin one’s day. But all brands of cereal are not the same. We found that the majority of cereal brands on the supermarket shelves contain added sugar.
Tip - Check the label to see if your cereal is laden with sugar. Choose cereals with at least 4gm of fiber.
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| A regular serving of cup noodles contains 60% of the daily requirements of salt! |
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Salt or sodium chloride is a commonly used food seasoning and preservative. We consume salt in our daily cooking and salt is also present in a number of processed foods and snacks available in the market. Since an excessive intake of salt can contribute to high blood pressure and heart disease, it is recommended that we limit the consumption of salt. If some of your family members suffer from heart disease or blood pressure then it is advised that you be even more careful about your intake of salt.
You can limit intake of salt in two ways.
| One is to limit the amount of salt that we add in our home cooking.
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| The second way is to avoid eating processed foods, fast foods and snacks such as chips, pizzas, fried foods, breads, pickles etc.
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In general, the more processed the food is the more sodium it contains. Remember that processed foods don't always taste salty. This does not mean that they have less sodium content. Remember to check the labels for the sodium content.
In order to reduce your intake of salt,
| It is much better to eat fresh and whole foods rather than processed foods.
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| In home cooking, add just enough salt for taste and avoid adding excess salt.
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| Use salt substitutes which have reduced sodium. |
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| A single slice of pizza could contain 270 empty calories with 9 grams of fat? |
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Some people believe that taking fats is harmful and should be avoided as much as possible. Contrary to this common belief, fats are a very important part of the diet. Without fats, a number of body functions cannot take place and it is dangerous to severely limit the intake of fats. It is therefore important for us to understand which kinds of fats are beneficial and which kinds of fats are harmful.
| Poly unsaturated and mono unsaturated fats are essential and proper intake of these fats in the diet is essential. Oils such as olive oil, sunflower oil contain these good fats and can be consumed moderately.
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| Saturated fats perform very important roles in the body and therefore must be taken in lesser quantities. Consuming ghee in limited quantities is fine.
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| Trans-fats are the worst kind of fats and should be completely eliminated from the diet. Snacks such as fried chips, french fries, samosas, puffs and baked foods like cakes, biscuits, breads etc. could contain higher levels of trans-fats.
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It is recommended that we eat no more than 30 percent of our calories as fats and eat no more than 8 percent of calories as saturated fats. A diet rich in fats and cholesterol has been shown to increase the risk of heart disease. By limiting the intake of fats in the diet, reducing the levels of bad cholesterol and increasing the levels of good cholesterol, one can reduce the chances of heart disease.
Trans-fats (like vanaspati, margarine etc.) are seen as a "killer fat". While many nutritionists call for moderation in the amount of total fats in the diet, most nutritionists now call for complete elimination of trans-fats from our diet. To find out what are trans-fats, click here. It is important to note that high levels of trans-fats in the diet may raise levels of "bad" cholesterol and reduce levels of "good" cholesterol.
A number of foods in the market such as processed foods containing vanaspati, margarine, baked goods (like bread, biscuits, cakes, puffs) and commercial frying fats (such as those used in frying samosas, french fries etc.) may contain high levels of trans-fats. A 4 oz serving of French fries could contain 18.5 grams of total fats and 5.5 grams of trans-fats. To eliminate trans-fats from the diet, pay attention to the following:
| If you have to, buy margarines containing less than 2 grams of saturated fat and zero trans-fats.
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| Limit total consumption of fats and oils to no more than five to eight teaspoons to keep the consumption of total fats and trans-fats to a minimum. (why add trans fats?)
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| Use vegetable oil such as canola oil, sunflower oil, olive oil instead of butter, margarine or vanaspati.
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| Read the label. When "partially hydrogenated vegetable oil" is listed in the ingredient list then the product contains trans-fats. Be careful in consuming baked foods and processed snacks that do not contain the proper labeling.
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| Deep-fat fried foods such as French fries, fried chicken and seafood could contain excess amounts of total fats as well as dangerous levels of trans-fats. |
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| A bottle of soft drink could contain more than 7 spoonfuls of sugar! |
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Excessive intake of refined carbohydrates (like sugar) has been associated with a number of health problems such as obesity, diabetes and heart disease. Eating a lot of such foods could mean (that) you are eating a highly refined and concentrated form of carbohydrate that raises blood sugar levels instantly and also contributes to excess calories. Not all forms of sugars are to be avoided though. The natural sugars occurring in fruits are diluted in large amounts of water and come packed with plenty of fiber and mixed with many of the vitamins and minerals needed by the body. In contrast, the refined sources of sugars are devoid of any nutrition and are therefore called "empty calories".
In general the following are recommended :
| Use less of all sugars, including white sugar, brown sugar, honey and syrups.
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| Eat less of foods containing large amounts of sugars such as soft drinks,fruit juices, chocolates, ice cream, cakes and cookies.
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| Eat more of fresh and whole fruits rather than fruit juices.
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| Read the labels on packaged food products. When words such as corn syrup, glucose, dextrose, fructose appear first on the ingredient list, then the product could contain excessive amounts of sugars.
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| A medium serving of fries could contain 18 grams of fat! |
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Some people believe that taking fats is harmful and should be avoided as much as possible. Contrary to this common belief, fats are a very important part of the diet. Without fats, a number of body functions cannot take place and it is dangerous to severely limit the intake of fats. It is therefore important for us to understand which kinds of fats are beneficial and which kinds of fats are harmful.
| Poly unsaturated and mono unsaturated fats are essential and proper intake of these fats in the diet is essential. Oils such as olive oil, sunflower oil contain these good fats and can be consumed moderately.
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| Saturated fats perform very important roles in the body and therefore must be taken in lesser quantities. Consuming ghee in limited quantities is fine.
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| Trans-fats are the worst kind of fats and should be completely eliminated from the diet. Snacks such as fried chips, french fries, samosas, puffs and baked foods like cakes, biscuits, breads etc. could contain higher levels of trans-fats.
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It is recommended that we eat no more than 30 percent of our calories as fats and eat no more than 8 percent of calories as saturated fats. A diet rich in fats and cholesterol has been shown to increase the risk of heart disease. By limiting the intake of fats in the diet, reducing the levels of bad cholesterol and increasing the levels of good cholesterol, one can reduce the chances of heart disease.
Trans-fats (like vanaspati, margarine etc.) are seen as a "killer fat". While many nutritionists call for moderation in the amount of total fats in the diet, most nutritionists now call for complete elimination of trans-fats from our diet. To find out what are trans-fats, click here. It is important to note that high levels of trans-fats in the diet may raise levels of "bad" cholesterol and reduce levels of "good" cholesterol.
A number of foods in the market such as processed foods containing vanaspati, margarine, baked goods (like bread, biscuits, cakes, puffs) and commercial frying fats (such as those used in frying samosas, french fries etc.) may contain high levels of trans-fats. A 4 oz serving of French fries could contain 18.5 grams of total fats and 5.5 grams of trans-fats. To eliminate trans-fats from the diet, pay attention to the following:
| If you have to, buy margarines containing less than 2 grams of saturated fat and zero trans-fats.
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| Limit total consumption of fats and oils to no more than five to eight teaspoons to keep the consumption of total fats and trans-fats to a minimum. (why add trans fats?)
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| Use vegetable oil such as canola oil, sunflower oil, olive oil instead of butter, margarine or vanaspati.
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| Read the label. When "partially hydrogenated vegetable oil" is listed in the ingredient list then the product contains trans-fats. Be careful in consuming baked foods and processed snacks that do not contain the proper labeling.
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| Deep-fat fried foods such as French fries, fried chicken and seafood could contain excess amounts of total fats as well as dangerous levels of trans-fats. |
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| A bowl of pulav has a Glycemic load of 40 which could raise blood glucose levels! |
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Carbohydrates are a very important part of our diet. They are the main source of energy for our body. But we often see conflicting messages that certain carbohydrates be eliminated from the diet and intake of carbohydrate should be limited
Why is a whole wheat bread better than a white bread when both are a source of carbohydrates? What makes "raagi" (madua) such a good carbohydrate while 'polished' rice or basmati is considered a bad carbohydrate?
Not all carbohydrates are created equal. An important difference between carbohydrates is whether they are refined or unrefined. Refined carbohydrates like sugar, white bread, polished rice etc are easier to digest and therefore raise the level of glucose in the blood at a very fast rate. Such carbohydrates are therefore said to be high in Glycemic index. These refined carbohydrates are also low in fiber as the act of "refining" them, tends to remove any natural fiber in the food. In contrast, unrefined carbohydrates are high in fiber as they are in their natural form. As a result they are digested slowly and release glucose in the blood at a slow rate. This would help the insulin in the body to metabolize the glucose better.
It is always better to take unrefined and wholesome carbohydrates such as whole-wheat bread, whole wheat roti, hand pound rice and other such foods that are rich in fiber.
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| Disclaimer |
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The products featured in the site are not intended to diagnose, cure, prevent or treat any diseases and should not substitute treatment by a registered medical practitioner.
All the details and information provided in the site are based on research carried out by nouvdiet.com through different sources.
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What is healthy lifestyle?
Know what to eat
