I too have grown up savouring rich coconut milk gravies, coconut mithai and of course, the South Indian thindi [breakfast] is incomplete without a lavish sprinkle of fresh grated coconut. It is not an uncommon practice for Malayalis to consume most curries only after a bountiful splash of coconut oil.

However, the confusion of the coconut oil persists, as do the dynamic dietary guidelines. Here is an attempt to simplify the science by performing a reality check.

Myth: Coconut oil increases only bad cholesterol [LDL]

Fact: Excessive intake of saturated fats and man-made trans fat coupled with lack of exercise and poor weight management increases bad cholesterol [LDL] and triglycerides. However a modest amount of coconut oil increases good cholesterol [HDL] alongside increasing bad cholesterol. So in effect, it does no harm if had in moderation.

Myth: Coconut oil increases the risk of heart disease

Fact: Heart disease is influenced by several factors including genetics, body weight, lifestyle choices such as smoking, the type of fat in the diet and surplus intake of polished grains and sugar. Excessive intake of saturated fats does contribute to increasing the risk of heart disease. However, the latest recommendations suggest dietary modifications with a shift to heart healthy oils. The native choices of kacchi ghani or cold pressed vegetable oils like sesame [til], mustard [sarson] with embracing Mediterranean diet with plenty of whole grains, pulses, nuts, fresh fruits and vegetables and reducing sugar intake will help to reduce the risk of heart disease. People with heart disease and diabetes are advised to moderate overall saturated fat intake.

Myth: Coconut oil increases metabolism

Fact: Oils are a blend with a combination of different types of fatty acids. Coconut oil is majorly saturated fats. However it does contain small amounts of fatty acids called medium chain triglycerides [MCT] which are easily and directly absorbed into the liver and get used up for energy immediately. Thereby they do not get stored as fat in the body. MCTs are beneficial for brain function too, and especially helpful in epilepsy and Alzheimer’s.

Myth: Coconut oil is bad for health

Fact: The processing of coconut oil determines its quality. Cold pressed coconut oil is derived from crushed fresh coconut flesh. It retains flavour, aroma, antioxidant polyphenols and vitamin E, which have anti-inflammatory properties. It also contains lauric acid which is known for its antibacterial properties.

On the other hand, refined coconut oil is filtered to remove impurities and therefore has higher smoke point, making it the most ideal oil for deep frying which also enhances the keeping quality [shelf life] of the food as the saturated fats prevent its spoilage.

Myth : Coconut oil leads to weight gain

Fact: Excess calorie intake and less physical activity leads to weight gain. Some studies have suggested that coconut oil promotes a reduction in waist circumference and abdominal obesity. There are suggestions for use of coconut oil for weight loss, as it leads to satiety and reduced calorie intake. But how much coconut oil is safe for consumption each day? The recommendation for saturated fat intake is less than seven per cent of total calories for the day. If you have higher levels of HDL it is best to restrict the total intake of saturated fats to 5 – 6 per cent.

For a 2000 kcal diet, the recommendation of saturated fat intake is about 120 – 140 kcals which is equivalent to a total amount of about 3 tsp [15g]. More importantly, the emphasis should be on saturated fat intake in totality along with other hidden sources that may be consumed. It is best to restrict coconut oil [alternatively ghee or butter] to ½ – 1 tsp each day based on the intake of other saturated fats.

Myth: Olive oil is better than coconut oil

Fact: Olive oil is a heart healthy choice owing to its monounsaturated fats and high antioxidant property. Virgin olive oil cannot be used for cooking and even the filtered variation is best subjected to light heat. On the other hand, coconut oil is stable at high temperatures and can be used as a replacement for baking in addition to cooking. So essentially olive oil and coconut oil are two different entities most suitable for their individual attributes.

So do you need to heed to the hype of the coconut oil conundrum? Too much is too bad? Less is more? Nah! Aptly follow the wisdom and culture of your homeland being mindful of wholesome food and enriching lifestyle to ensure a healthy happy self.

The post A nutritionist busts common myths about coconut oil appeared first on Complete Wellbeing.

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.

11 tips to prevent kidney stones

The following tips will help you prevent formation or reformation of kidney stones:

1. Water

Consume plenty of plain water as it helps to dilute urine, especially if you sweat it out in hot climate either due to exercise / sport or recreation. Excessive sweating will lead to less urine formation and concentrated urine causes minerals to precipitate and form kidney stones. If you increase your activity or the weather gets warm and dry, increase your water consumption correspondingly. Aim to pass about 2 – 2.5 litres of urine each day. The colour of the urine is the best indicator of hydration. Light and clear urine is the sign of adequate water intake.

2. Oxalate

It is a myth that just by avoiding oxalate-rich foods, one can prevent kidney stone formation. It is best to eat oxalate rich foods together with calcium rich foods as the two nutrients combine in the gut instead of kidney while forming urine. This prevents the formation of the most common calcium oxalate stone. Consuming vitamin C supplements may also lead to stone formation as the body converts the vitamin C to oxalate.

The following foods are rich in oxalate:

• Vegetables – rhubarb, spinach, beets, sweet potatoes, okra, Swiss chard, asparagus, parsley, celery, leeks, eggplant
• Fruits – berries (strawberry, blackberry), dry figs
• Nuts – peanuts, almonds, cashews
• Chocolate
• Seeds
• Grains – oatmeal, whole wheat, wheat germ
• Legumes including soya products
• Tea – strong black tea

3. Calcium

Reducing calcium in the diet actually increases the risk of kidney stone formation by increasing the oxalate levels. Consume up to 1000mg calcium in daily diet. Food such as dairy – milk, curd, paneer, cheese, soya products, almonds, sesame (til), broccoli, cauliflower, kale, bok choy are good sources of calcium. As noted above, combining calcium rich foods with oxalate rich foods can help to prevent kidney stones.

Consuming calcium supplements can increase the risk of kidney stones. Take the supplement with food in order to lower the risk of stone formation.

4. Phosphates

Carbonate drinks, especially colas, are rich in phosphates and combine with calcium rich foods to form calcium phosphate stones. So if you’re prone to kidney stones, avoid colas.

5. Magnesium

Magnesium plays an important role in the absorption of calcium. Green leafy vegetables, pulses, nuts, seeds like sunflower, pumpkin, sesame are good sources of magnesium.

6. Salt

Reduce the intake of salt and cut back on salty foods like preserves, pickles, papads, sauces, processed foods such as soups, biscuits, cheese. Excess salt intake in the diet enhances the excretion of calcium in urine which, in turn, increases the risk of kidney stone. Limit salt intake, including table salt to not more than 3/4^th to 1 tsp which is 1500 – 2300 mg of sodium.

7. Fibre

A diet high in fibre decreases the risk of stone formation as it cuts the absorption of calcium and oxalate. Therefore it is advisable to increase the intake of fruits, vegetables, whole grains and pulses with skin like chickpeas, moth beans, whole green gram, rajma and lobia.

8. Barley water

Drinking barley water increases urination and thereby prevents the build-up of toxins in the kidney that may lead to the formation of kidney stones.

9. Sugar

Cut back on sugar as high intake of sugar interferes with calcium and magnesium absorption, thereby increasing the risk of kidney stones.

10. Protein

Protein rich foods from animal source such as organ meats, fish like sardines, seafood such as lobster, shrimp, red meat (beef, veal, ham, poultry), chicken, eggs, and vegetables like cauliflower are rich in purines. Purines increase the production of uric acid leading to the formation of highly concentrated acid in the urine which aggravates the risk of kidney stones (uric acid stone). Eating too much protein also reduces citrate levels that prevents stone formation. Cut back and moderate on the quantity of protein in the diet. High protein intake also leads to calcium loss. Opt for plant protein such as legumes over non-vegetarian choices.

11. Juices

Fruit juices such as lemonade are rich in potassium citrate that helps in the prevention of kidney stone formation. Natural citrate prevents calcium from combining with other constituents and cuts the risk of stone formation. It even stops the stone from growing in size.

Last updated on 9^th July 2020

The post What to eat and what to avoid to prevent kidney stones appeared first on Complete Wellbeing.

Reduction of body fats and preservation of adult muscles is achieved when both exercise and healthy eating habits are combined.

Irrespective of your genetic make-up and your metabolism, eating right will lead to steady weight loss. When, what and how much you eat will determine your comfort, exercise performance and recovery.

Typically, your food intake should be linked to your workout timings. Early morning workouts stir up metabolism and keep you soaring for a long time. Some people prefer exercising on an empty stomach. It is ideal to burn fat faster as the overnight fasting depletes the body’s glycogen [a form of carbohydrate that our body uses during workouts]. But if you are one of those who feels sluggish and fatigued without any grub, go ahead and consume a light snack—a fruit or cereal will do just fine. But eat at least an hour before you begin exercising.

Space a main meal at least 3 – 4 hours prior to any workout. It is also wise to incorporate a pre-workout meal if the gap between your meal and your workout is several hours.

Pre-workout meals

Many fitness trainers favour a pre-workout snack. Eating at least an hour prior to exercise gives the body adequate time for digestion and provides enough energy for exercising. Remember, only a properly fuelled and hydrated body can challenge the muscles during a strenuous workout. Besides it prevents distractions due to hunger pangs or energy dips.

Opt for beans, flax seeds, veggies and fruits that have complex carbohydrates with low glycaemic index [GI]. These release glucose slowly in the gut and are the best foods to enhance the outcome of exercise. Avoid foods with high GI like white bread, doughnuts, corn flakes and fruit juice, which lead to an insulin spike, leaving you feeling hungry later. Also, avoid eating foods high in protein, fat and fibre as they need longer time for digestion and tend to stay in the stomach longer, inducing abdominal discomfort during exercise.

Be watchful of the portion size to avoid stomach cramps. Eating too much and too close to a workout can lead to nausea and stomach uneasiness.

Eating too much and too close to a workout can lead to nausea and stomach uneasiness

Foods high in carbohydrate, moderate in protein and low in fat are easy to digest and prepare the body for exercise. Here’s a mini list of pre-workout foods you can try:

• Boiled sweet potato
• Bowl of fresh fruit—apples, grapes, orange, watermelon, peaches
• Yoghurt
• Fruit smoothies [unsweetened]
• Milk shakes [low fat milk]
• Breakfast cereal [muesli or wheat flakes] with milk
• Porridge – dalia or oats [steel cut]
• Brown bread or multigrain bread with low-fat cheese
• Granola bar

Hydrating your body

A strenuous workout will also mean loss of body fluids through perspiration. Start with having at least two glasses of water half hour before workout. Consume another 1 – 2 glasses in-between, 15 – 20 minutes during workout to prevent dehydration. Have another couple of glasses immediately after exercise. You may choose diluted fruit juice over water or have a sports drink supplement after a high intensity workout or when you train longer than an hour.

Eating during workouts

Typically, the idea of eating while training seems absurd. But it isn’t really. Carbohydrate is the most important source of fuel for muscles during workout. However, the amount of glycogen stored in our liver and muscles is limited and hence needs to be augmented with sufficient food intake to avoid poor performance. This is especially so while training for long [over an hour] on an empty stomach. Nibble on a banana or an energy bar during the workout.

Post-workout meals

The body requires replenishment of nutrients and carbohydrates after the workout. It is essential to have adequate meals to aid the body’s recovery process, and the ideal time is within the first 15 – 30 minutes after exercise. Having carbohydrates will restore glycogen to the exhausted muscles and liver. A combination of carbohydrates and proteins in a ratio of 3:1 offers maximum nourishment to the body. The following list combines foods that promote growth and repair:

• Fruit yoghurt
• Crackers and low fat peanut butter
• Egg roll in chapati
• Chicken or turkey sandwich using brown bread
• Wheat khakra and low fat cheese
• Fig and walnut milkshake [alternate option of dates and nuts].

In order to promote negative calorie balance in weight loss, the overall intake of food consumed should be lesser than the energy spent.

Workouts for diabetics

Diabetics are advised moderate exercise to control their blood sugars levels. If you’re a diabetic, exercise with caution, increase workout regimes gradually and avoid intense activities that could drop blood sugar levels. Maximise benefits with half hour sessions 3 – 4 times a week, with alternate aerobic and strength training sessions. Follow a strict regime for your meals, medications and exercise.

For those on medication, eating before and after exercise is mandatory. Always start exercise after a light snack to avoid complications of hypoglycaemia, a condition where the blood glucose levels become abnormally low.

Complex carbohydrate based foods are best choices prior to exercise. Always keep sugar candies, glucose tablets, bananas, dates or fruit juice handy. Self-monitoring of blood glucose before, during or after may be advised if you feel tired after workout. Don’t exercise if the blood sugar is too high. Diabetic medications often have to be re-looked and generally lowered if exercising close to meal time. It is recommended that you carry an Identity Card stating you are a diabetic with instructions to address low blood sugar levels.

Diabetics who are likely to exercise for an hour are advised to consume 15g carbohydrate. The same can be found in the following foods:

• 1 small piece of fruit—apple, figs, guava, muskmelon, orange, papaya, watermelon.
• 1 slice of whole wheat bread
• 1 medium size idli
• ½ cup oats porridge
• ¾ cup of low fat curd
• 1 glass skimmed milk

Edward Stanley, the Earl of Derby once mentioned, “Those who think they have no time for bodily exercise will sooner or later have to find time for illness”. Taking a cue from his statement, weight watchers need to experiment and fine-tune both timing and quantity of food best suited to their exercise regime. One also needs to be watchful of the body’s response to these changes. Maintaining a food journal where one can delete, edit and finally incorporate one’s personal strategy will be a good start.

The post The tried and tested way to weight loss appeared first on Complete Wellbeing.

Next to water, tea is the highest consumed beverage in the world. The antioxidant and flavonoids in ‘Camellia sinensis,’ simply known as tea, have helped millions, over the centuries fight cancer, heart diseases, diabetes, cholesterol and improve mental alertness. The antioxidant in black tea protects heart health. On this parallel, green tea has the most powerful antioxidants known to inhibit cancer cells and lower cholesterol.

Caution Owing to its caffeine content, excess tea intake can cause headaches, nervousness, irritability, irregular heartbeat, confusion and tremors. The tannin compounds in tea destroys iron and inhibits its absorption from food. It can exaggerate anaemia, when it is consumed with meals. The tannins in your tea can be diluted by adding some milk. Also, refrain from drinking tea along with meals. Allow for a time gap of at least three hours between a meal and drinking tea.

Healthy limit Restricting the intake of tea to three cups per day will help dodge its undesirable side-effects.

Spinach

Could there be anything bad about this seemingly harmless green? No doubt, spinach is a marvel of nutrient synergy. It harbours lutein, vitamins A, B6, C, K and minerals such as selenium zinc, copper, potassium, magnesium and calcium. Now that’s a lot of goodies for your health, but you shouldn’t over indulge.

Caution Spinach contains ingredients which increase the risk of developing kidney stones. It also reduces absorption of calcium and can irritate the teeth temporarily.

Healthy limit Half or one cup of spinach a day should help soak up the goodies.

Garlic

Garlic the superstar and antidote to high blood pressure contains the compound allicin that shields us from bacterial infections, H. pylori and cancer. Crushing the clove and allowing it to rest for about 15 minutes before heating, activates its protective enzymes.

Caution Overuse of garlic emanates bad breath and body odour apart from instigating burning sensations in the stomach. Vomiting and diarrhoea are not uncommon if consumed excessively. The risk of bleeding may be further augmented on consuming too much fresh garlic.

Healthy limit One clove of fresh garlic each day is recommended.

Dry beans

This versatile powerhouse is packed with low fat protein, soluble and insoluble fibre and iron. Beans can keep you feeling full for long, reduce bad cholesterol and help control blood sugars.

Caution Beans conceal several anti-nutritional properties, which reduce the absorption of zinc, iron, magnesium and calcium. Soaking, sprouting and cooking well, reduces its harmful effects. In spite of their outstanding nutrition contribution, legumes are not completely digested in the colon and can lead to cramping and flatulence. Astonishingly, beans coupled with inadequate water can lead to constipation. Boiling thoroughly helps reduce this effect by softening its fibre.

Healthy limit Half or one cup of beans, cautiously increased in amounts and distributed through different meals, can help assimilate all the valuable nutrients.

Flax seeds

Lately, many recipes have been revved up to incorporate this mesmerising functional food. Flax seed owes its phenomenal popularity to the three compounds—ALA, lignan and fibre. Flax seeds are known to reduce triglycerides, risk of certain cancers, cholesterol and plaque formation.

Caution Ground flax seeds lose their nutritional potency due to oxidation. Grind flax seeds only if they will be consumed immediately. Flax seeds contain an anti-nutritional compound called cyanide in trace amounts and heat helps to break down cyanide. To avoid toxicity, roast flax seeds on mild heat. Don’t be over generous while sprinkling these seeds on your food because having them with inadequate water causes abdominal discomfort and increased bowel movement due to its laxative effect. Its lignans have an oestrogen like effect and perturb menstruation. Flax seeds also exaggerate the risk of bleeding due to enhanced blood thinning.
Healthy limit The Flax Council of Canada recommends 1– 2 tbsp of ground flaxseed each day as a safe intake.

Dark chocolate

For every chocoholic, there is some good and bad news. Good news is that dark chocolate with 70 per cent or more cocoa contains potential antioxidants. These help to unclog arteries, thwart the risk of a stroke, improve lipid profile and prevent diabetes and varicose veins

Caution Now for the bad news, the anti-inflammatory and anti-clotting benefit is surpassed when consumed in excess. Excess consumption leads to caffeine-related side effects such as, migraine headaches, anxiety, increased urination, sleeplessness, dehydration, irritability, raised blood pressure, confusion and palpitations. The high oxalate content may also increase the risk of kidney stones.

Healthy limit By restricting to 50g of dark chocolate per day, you can have your chocolate and eat it too.

Coffee

The morning cuppa not only perks you up but also lowers the risk of diabetes and heart diseases. Recent research suggests that coffee offers protection from Parkinson’s disease and liver cancer. Regular coffee drinking reduces the risk of developing gall stones.

Caution Wake up and smell the coffee! High consumption of coffee can worsen acidity. The caffeine in coffee elevates blood pressure and adrenaline. It can make one feel dehydrated because of its mild diuretic effect. The aftermath of the sugar and milk added in coffee can divert one from their weight goals. Caffeine, the mild addictive stimulant may compel reduced absorption of calcium. Over-consumption would induce cardiovascular effects like increased heart rate, blood pressure, irregular heartbeat, anxiety, irritability and lack of sleep.

Healthy limit 2 – 3 cups of coffee will avoid all unsolicited effects.

Bran

Muffins, cakes, breads—they are all being adorned with this super food. Bran is exuberant in insoluble fibre, selenium and vitamin E and B. It helps to feel full, regulate bowel movements, lower cholesterol, control blood sugar and also deter haemorrhoids.

Caution The abuse of bran leads to excess flatulence and abdominal discomfort. This is because methane gas is produced when the gut bacteria acts on it, especially during initial use. Excess fibre also reduces the uptake of certain essential minerals. Ensure a gradual intake with adequate water, to avoid cramps.

Healthy limit 20g of bran a day should shorten your toilet stay.

Soya

Soya has become the vegetarian’s answer to anyone who demands a good quality vegetarian source of protein. Moreover, its texture is such that it can be incorporated in non-vegetarian recipes and can be substituted for meat, without compromising the taste. This protein-laden food contains all the essential amino acids.
Caution One needs to be scrupulous about excess soya consumption due to the presence of phytoestrogens. These are plant compounds but they are similar to oestrogen in their action. Isoflavones may lower the hormone thyroxine and hinder thyroid function, particularly if your diet does not include much iodine. Soya has an inhibitory factor on iron absorption.

Healthy limit The American Heart Association [AHA] recommends not more than 25g of soy protein as a part of one’s daily diet.

Oats

From bears depicted in fables to humans, almost everyone relishes this delectable super food. Oats has made its way into Indian kitchens and is being used to make everything from khichdis to idlis and upma.

Oats have strong antioxidant, anti-inflammatory and anti-itching properties.

Caution It is vital to note that not all oats have the same glycaemic index [GI]. Instant oats have a high GI rating, while rolled or steel cut oats have a lower GI rating; thereby the latter will lead to a comparatively smaller insulin spike and delay hunger. If you eat too much of this health promoting food, it may cause digestive discomforts like soft stools, belching and flatulence with delayed blood clotting.

Healthy limit 50 – 100g of whole oats product each day is considered safe.

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Let’s admit it, we all cheat on our diet sometimes. Even with taking utmost care in choosing the right food in every meal, we fall culprit to ‘late night snacking.’ Probably because at that hour we’re too tired to cook up something nutritious for ourselves, or the fact that no one else is awake and around to catch us red-handed. Remember, those calories may be unaccounted for but they won’t go unnoticed on you. Metabolically, the energy spent by the body is reduced by night fall, but some calories are still burnt for basic functions like digestion and respiration. That’s why late night snacks coupled with the lowered satiety hormones may contribute to weight gain. What you eat is vital over when you eat. Overeating conditions the body to store extra food and fats as triglycerides [the storage form of fat].

Understanding the drawbacks and swapping calorie-laden snacks with alternative scrumptious yet healthy snacks is the solution to this predicament.

Why the late night pangs

Technically, a food craving is usually brought on by the nutrient demand of the body, to replenish its stores. A number of hormones like ghrelin and insulin heighten hunger. Inadequate sleep and restriction of food, further increase the production of these hormones. On the contrary, the hormone leptin suppresses hunger. Imbalance in any of these hormones may compromise food intake, influencing weight and overall wellbeing.

The urge to eat is not just physiological, but also psychological, that’s why sometimes it’s referred to as ‘emotional hunger.’ We often find temporary solace in glucose or fried/greasy foods—the so called ‘comfort foods’—every time we are trying to cope with negative feelings like sadness, anxiety, boredom, loneliness or depression. However, the predominant cause of emotional eating is stress. This being said, it’s important to note that flocking from one food to another can confuse our natural process of hunger and only add fat.

Detour the desire

Plan: People lack the time and effort to organise wholesome meals through the day and thus become ravenous by night. Eating too much late in the night sets off a chain reaction by reducing the appetite the next morning. Since you are not hungry enough, you skip breakfast and the saga continues. Make it a discipline to dedicate some time to plan the meals and stock up on groceries at the start of the week. This can help to control the binging at bedtime.

Balance: Every meal is important to strike a balanced diet plan. Skipping meals or refraining from an adequate dinner could set the stomach growling in the next couple of hours. In fact, incorporating different food groups of whole grains, beans and veggies intensifies nutrition and prolongs digestion, thereby delaying the urge to eat again.

The first meal: The thumb rule is to splurge in a wholesome breakfast, lest you may land up compensating at the end of the day in a nocturnal feast. Follow the famous adage, ‘Eat breakfast like a king, lunch like a prince and dinner like a pauper.’ But also let your common sense guide you. For instance, if you haven’t had the time to eat well at breakfast or lunch, and had planned a light dinner, change your plans. If you’re very hungry, you rather eat well at dinner than wake up a few hours into the night, rampaging your refrigerator.

Awareness: Train the mind to constantly be aware while eating to avoid unnecessary calories. Eating or sharing directly from a packet while surfing the net or over a favourite movie can be disastrous for your BMI. Even after dinner if you ‘feel’ you haven’t had enough or are dissatisfied, drink a glass of milk or have a fruit before you retire.

Ditch carbs: Refrain from refined cereals and choose complex carbohydrates.  The important trick to combat appetite is to reduce calories yet increase its satiety value. In simple words, substitute a serving of carb with lean protein [skim milk and curd, low fat or fat free cheese, fatty fish, turkey, dressed chicken, egg whites] and fibre found in colourful fruits and vegetables. Keep healthy and ready-to-eat snacks handy in the kitchen.

Time gap: Small frequent meals throughout the day with a gap of 2 – 3 hours in between accelerate the metabolism and prevent overeating. Allow for adequate time of at least an hour after dinner, before you hit the sack. But again, don’t allow too much time between your dinner and bed-time. If you do so, there are high chances that you’ll feel hungry again. If you know that you may have to stay up late, have a snack in the evening and eat your dinner a bit later than usual.

Hydrate: Very often, thirst is mistaken for hunger.  Most times, drinking a glass of plain water is the easiest and most effective way to suffice this feeling.

Storage: Stacking chips and cookies in high cupboards or not so easily accessible places is a simple tip for any diet cheater. It can help to dissuade you from reaching out to those foods often. Once you’ve had your meal and are ready to retire brush and floss your teeth. If any cravings do come up later, this may just work as a deterrent.

Revamp routine: To streamline a routine is a great quick fix. Some evening yoga, meditation, or exercise with early sleep schedules will help cut back on unnecessary caloric intake and help maintain weight.

This was first published in the December 2012 issue of Complete Wellbeing.

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