What is apple cider vinegar?

Apple cider vinegar (ACV) is a product of fermented apple juice. It contains an acid called acetic acid that yields its characteristic sourness and smell. It has strong alkalising properties.

How does one use ACV?

ACV is an acid that needs to be diluted with water for safe consumption. Shaking up the bottle before use helps to mix its resting contents (‘mother’). You may also concoct it into beverages and fruit juices. It is easiest to use as a salad dressing. Just mix a tea spoon of ACV with some honey, salt and pepper. You may explore incorporating it in cooking, pickling and baking too. You can also add a spoon of it to the water used for steam during facials and clean-ups. ACV is also a wonderful hair tonic. After you’re done with shampooing and rinsing your hair, give your hair a final rinse with diluted ACV [1:1 with water].

How much ACV can be consumed?

Start with a tablespoon diluted in a glass of water and gradually move to a maximum of two tablespoons of ACV per day.

When is the best time to consume ACV?

ACV taken either on empty stomach or before food helps to cut appetite. Consuming ACV with meals helps to delay carbohydrate digestion and offers satiety [feeling of fullness].

Who can take ACV?

Anyone who is seeking weight loss, is diabetic or wants to control their cholesterol/ lipids can benefit from regular use of ACV.

For how long should I take ACV?

As with any practice, sustain the use of recommended amounts of ACV for a few months to reap its health benefits.

The benefits of ACV

The acid in ACV acts on the food eaten by delaying digestion and absorption of carbohydrates. So, the rice and bread or roti will take longer than usual to be completely digested, thereby slowing the release of sugars, which is especially beneficial for diabetics. This slow release also reduces hunger as it makes one feel full for longer by reducing appetite and thus aids weight loss.

ACV helps to minimise sugar cravings and insulin, thereby helping better blood sugar management.

What research says

There are several claims for using ACV but let’s see what research confirms.

Strong evidence

• For blood sugar control when carbohydrates are coupled with ACV in diabetics
• Improvement in insulin resistance

Promising trends

• ACV has promising existing pre-clinical research to support appetite reduction leading to lesser food consumption which requires evidence from further clinical studies on weight loss
• Management of dyslipidaemia—cholesterol and triglycerides

Poor evidence

• Use of ACV pills for acne
• For sinus problems

Precaution while using ACV

Never consume ACV directly. It is pungent and has an unappealing taste; it  may also corrode your tooth enamel. Practise the good old adage of less is more for in large quantities, ACV may cause nausea and interact with certain medications

Buying tips

Go for unpasteurised raw and unfiltered ACV for its beneficial suspended elements. Look for the type that contains the ‘mother’. The mother is a beneficial part in ACV. ACV may not cure all ailments but it sure is a cue to combine it in several dishes!

The post 10 commonly asked questions about apple cider vinegar appeared first on Complete Wellbeing.

Locally grown produce is much less likely to be treated with harmful chemicals for increasing shelf life and reaches you fresh. Besides, it is better for the health of the planet too. Here’s a list of Indian alternatives for many popular super foods:

1. Blueberries to Jamun

Blueberries from America contain resveratrol, a wonder substance that delays ageing and keeps your blood vessels healthy. Resveratrol is also found in bright red, blue to violet fruits such as jamun, a terrific alternative to blueberries. Jamun is also known as Indian blackberry, black plum, Malabar plum or jambolan. Similarly raspberries can be replaced with strawberries for their anti-inflammatory and heart protective pigment. You can also have peanuts, pistachios, cocoa and dark chocolate for resveratrol.

2. Goji Berries to Indian Gooseberry (amla)

Goji berry aka Chinese wolfberry is pompous for innumerable health benefits when consumed either fresh or dried. It is rich in vitamin A and vitamin C. Most fruits and vegetables lose vitamin C on heating or drying. A befitting substitute is our amla or the Indian gooseberry, bursting with vitamin c, which it retains even after drying due to its protective compounds.  It’s a nourishing food for healthy hair, skin and to improve immunity.

3. Brazil Nuts to Sunflower Seeds

Brazil nuts from the Amazon region are the richest source of trace mineral selenium. The immune boosting antioxidant does wonders for thyroid function and maintaining metabolism. These same benefits can be got from sunflower seeds. These tiny goodies have gigantic benefit for the heart with monounsaturated fatty acids, and vitamin E. The same can be said for cashew nuts. Other sources of selenium are spinach, button mushrooms, lima beans, cabbage and broccoli.

4. Hemp Seeds to Chia Seeds

Hemp from central Asia is plush with alpha linolenic acid [plant omega-3] and high quality protein. A steal with an equal match is chia seeds offering omega-3 fatty acids, protein and high fibre cutting cost to a miniscule bit. Flax seeds are also a good source of fatty acids and are readily available across India.

5. Walnut to Pumpkin Seeds

Agreed that this pricey tree nut spread across from Asia to America has the highest alpha linolenic acid [omega-3]. But to give it tough competition we have the humble, inexpensive pumpkin seeds which are mostly discarded. These miniatures are ample in mono unsaturated fatty acids, magnesium that reduces blood pressure, and male virility boosting zinc. Akin are watermelon seeds that are seldom consumed too.

6. Oats to Flax

The European crop is the best source of soluble fibre that cuts blood sugar spike, eradicates cholesterol, controls weight and diabetes. If oats is not your favourite, trade it for flax for the same gain. Barley and beans are your next best bet.

7. Quinoa to Amaranth

The seed from Peru and Bolivia [South America] is sought after by fitness seekers for its high protein content which is gluten free and consumed as an unprocessed whole grain. An alternative is amaranth, the pseudo-cereal [also a seed] which originated from the west but is cultivated in Himalayan regions. It not only packs a punch with high quality protein as it contains an essential amino acid lysine which is lacking in other cereals but also supplies iron, calcium, and potassium.

8. Seaweed to Dill leaves

The dietary staple from Japan is now the most sought after gourmet shopping. The star is an algae growing wild along the shores [Nori, Kelp, sea lettuce], a powerhouse of nutrients with omega-3, calcium, magnesium, potassium, chlorophyll, vitamin B12, and high fibre. However it seems to be an acquired taste. A similar flavourful herb is dill with antimicrobial and anti-inflammatory influence with identical goodness.

9. Wild Salmon to Sardines

Wild salmon from the Alaskan region has the most potent marine omega 3, with the benefit of the lowest mercury contamination and vitamin D. Vitamin D offers benefits from the bone to brain with protection against diabetes, cardio vascular and cancer.  Barter with small fish as sardines and voila! You have summed up equivalent essential fatty acid minus the mercury. Mackerel is a next best.

10. Kefir to Curd

The fermented milk originated from North Caucausus mountains in Russia. The creamy tangy beverage is prepared form the kefir culture which is grainy and a blend of yeast and lactobacilli (bacteria). The drink with a characteristic flavour offers probiotics, the good guys responsible to boost immunity, strengthen bones, and reduce blood pressure and cholesterol. The Indian dahi is a champion to boast of the identical perks.

11. Shiitake Mushroom to Oyster Mushroom

The exotic Asian fungi originally from Japan and China is opulent in selenium, copper, B vitamins, vitamin D,  anti-fungal protein content and is a culinary delight in oriental cuisine. What conforms to the coequal nutrients with minimum cost is our country cousin oyster mushroom which is available year round and is low in calories and fat.

12. Kiwi to Guava

The furry ‘Chinese gooseberry’ or Kiwifruit originated in China and migrated to New Zealand and California for commercial cultivation. Bursting of vitamin C and vitamin K the fruit helps to ward off cold and heal wounds. Equally enriching is our modest guava, a super fruit exploding of vitamin C, vitamin A, lycopene for stroke reduction, potassium—a heart rate regulator, and high fibre, which is beneficial to bowel health.

13. Asparagus to Spinach 

The tender shoots of asparagus are consumed for its unique taste. They offer substantial folate which is important in pregnancy and Vitamin k that enhances calcium absorption, prevents its excretion in urine thereby fostering bone strength. Popeye’s spinach is parallel pick to meet both folate and vitamin K needs.

Next time you want to splurge on super foods from across the sea, pause… and procure local!

The post Wonderful Indian Alternatives for 13 “Super Foods” appeared first on Complete Wellbeing.

Common Names

• Sorghum – jowar
• Pearl millet – bajra
• Foxtail millet – navane
• Finger millet – ragi
• Proso millet – baragu
• Little millet – same
• Barnyard – oodalu

Why opt for millets over other grains?

Millets are a powerhouse of the following nutrients:

• Fibre offers satiety therefore is a good choice to manage blood sugars and diabetes
• Beta-glucan [soluble fibre] lowers cholesterol and triglycerides
• Resistant starch helps in the growth of good bacteria in the gut
• Bran is not digested and aids easy bowel movement preventing constipation
• The healthy fats in it strengthen nerves
• Millets contain higher amounts of protein in comparison to rice and wheat. Typically grains lack an essential amino acid called lysine. Finger and foxtail millet contains more lysine. High protein content increases serotonin which is a feel good factor and it helps to induce sleep ­­­­
• B vitamins, B3, B6, and folic acid makes one feel energetic
• Magnesium is an anti-stress mineral and together with potassium helps to reduce blood pressure and boosts heart health­­­­­­­­­
• ­­­­Calcium and phosphorus are good for bone health, however the absorption of calcium may be not be optimal due to the presence of anti-nutrients like phytates, phenols, enzyme inhibitors and tanins
• Iron is vital for stamina and its absorption in finger millet [ragi] can be enhanced by malting.

How to consume millets ?

Most of the common food items prepared with rice or wheat can be replaced with millets either partly or whole.

To list a few:

• Dosa
• Idli
• Porridge
• Rotis
• In place of semolina for upma
• Puffed / popped millet
• Flakes
• Flour
• Malted
• Baked goods including bread
• Any rice dishes
• Popped millets are popular snacks

Nutrition alert

Millets contain some phytonutrients such as trypsin inhibitors, phytic acid, tanins, oxalates and goitrogens which are anti-nutritional properties that reduce the absorption of other vital nutrients such as calcium, iron, magnesium and iodine.

Processing millets reduces these inhibiting factors and increases absorption of calcium and iron. But there are also some losses of bran, B vitamins and essential fatty acids. Germination or sprouting, fermenting, soaking, parboiling, roasting, and cooking can be commonly practiced at home.

Storage Tip

• Purchase in small quantities
• Refrigerate or freeze
• Store in an air tight container to prevent spoilage of fats or rancidity.

Not just a bird feed but big on benefits, millets are slow digesting and ideal for people with diabetes, heart issues and weight watchers. Millets are gluten free grains and a convenient alternative for gluten sensitive.

The post What makes millets a super food for diabetics appeared first on Complete Wellbeing.