NUTRITION Desi foods that deliver
Including the likes of kale,
chia seeds or quinoa in your diet may not suit everyone's wallet. These
affordable substitutes will help you get your superfood fix without denting
your bank balance
While most obsess over
superfood, if one were to define what it constitutes, most would draw a blank.
Basically, it is a food that is `nutritionally dense', loaded with nutrients
and high in vitamins and minerals. They are also loaded with antioxidants, compounds
that prevent our body from going through cell damage, thus preventing disease.
Most superfoods are `plant-based'; which is a Western term that denotes that
they come from a vegetarian source. In the Indian context, `plant-based'
superfoods exclude dairy as it comes from an animal). The health benefits of
including such foods in one's diet cannot be more emphasised but filling up
one's cart with Western superfoods can be an expensive affair.Luckily, each
superfood has a desi equivalent which pack in about the same nutrient value. We
compare the two to tell you exactly how they fare:
KALE VS MALABAR SPINACH (ALSO CALLED PUI SAAG, BASELLA OR VINE
SPINACH)
Both kale and Malabar
Spinach are leafy greens that are rich in chlorophyll and magnesium and have
high fibre content, therefore being super for elimination from the digestive
system and zero on calories. Both are high on iron, B vitamins, provide anti-inflammatory
benefits, and also vitamin C and A. Malabar spinach can be substitute for Kale
as they're both equally helpful in the detoxification process. Both are high on
antioxidants and thus have anti-cancer properties. I call them `eating
sunshine' as they help keep vitamin D levels high. The only difference is that
Kale also provides vitamin K, which Malabar spinach does not provide and in its
favour, Malabar spinach is lower on the carbohydrate profile than kale.
GREEN TEA VS POMEGRANATE JUICE
Green tea is known for its
antioxidants, but few know of the benefits of pomegranate juice. The fruit
juice helps cell regeneration and proliferation with calcium, iron, folic acid,
vitamin A, C, E and riboflavin (Vitamin B2 which helps metabolize fat and
protein to carbohydrates). Pomegranate juice also impacts sexual performance
and fertility. Also, pomegranate juice has no caffeine, while green tea still
gives you 35-75 mg per cup. The only difference is that green tea promotes
neurotransmitter activity, in that, it has GABA (produced by L-theanine an
amino) which helps with anti-anxiety; it also has caffeine which when combined
with L-thean ine improves brain function. Pome granate juice should be had in
small quantities as it is high in sugar.
QUINOA VS AMARANTH
Quinoa is proclaimed as a
panacea for weight loss, however people have left behind amaranth (rajgeera or
ramdana) which has the same essential amino acid profile as quinoa. One cup of
cooked quinoa gives you eight grams of protein and the same of amaranth gives
you 9.5 grams of protein.Both contain 18 of the 20 amino acids required by the
body. Both have an excellent mineral profile, and amaranth has twice as much
iron than quinoa (five grams in one cup cooked from amaranth as opposed to
three grams from quinoa). Both are high on Vitamin B6 which produces serotonin,
to stabilise moods; and both are glutenfree pseudo-grains (this means they come
from a family of grasses and not cereal grains). Amaranth definitely reduces
inflammation as does quinoa. In taste, quinoa is a bitter grain and amaranth is
not bitter and is higher in fibre.
CHIA SEEDS VS BASIL SEEDS (SUBJA OR TUKMARIA)
They supply the same
nutrients and are both high on fibre, thus helping the digestive system with
elimination. Basil seeds contain more protein and lesser fats that chia seeds
and both are packed with calcium, Omega 3, potassium, iron and magnesium. Basil
seeds or subja, popularly used in the Indian falooda, are lower in calories
(233kcal per 100 grams) compared to chia seeds (595kcal per 100 grams) and have
more protein and lower calories than chia seeds. Basil seeds have been known to
also improve and promote better bowel movements than chia seeds. Chia can be
consumed as is or ground, which basil seeds need to be soaked. Both are high on
fibre and are recommended for weight loss. An additional benefit of basil seeds
versus chia seeds is that it acts as a coolant for the body and when combined
with coconut oil, are excellent for the skin. While basil seeds are rich in
Vitamin K, which helps with blood clotting, important for vitamin D synthesis;
chia seeds are not.
APPLE CIDER VINEGAR VS A QUICK PRESSED VEGETABLE WITH SALT (SHORT
DURATION PICKLE)
Apple cider has probiotic,
enzyme, potassium, ascetic acid and magnesium benefits and a lot of women are
now using it as a weight loss aid. Ascetic acid kills bad bacteria and promotes
good bacteria, thus maintaining the `inner ecosystem' of the gut. It is known
to detoxify the body, balance pH and blood sugar, have antifungal properties,
help with acid reflux and lower blood pressure. The same benefits if not more
can be obtained from a quick pressed vegetable, if shredded and salted (1 cup
shredded vegetable to ¼ teaspoon salt; mixed by hand, pressed with a heavy
weight and kept on your kitchen counter for 2-3 days covered with a
cloth).Also, going back to a quick pickle (like your grandmother made in lime
juice, and kept in the sun or kitchen counter) has the same benefits. In fact,
as opposed to the benefits of apple cider vinegar, a tablespoon of such a
shredded vegetable at a meal, will not only bring in good gut bacteria but also
vitamin B12, choline (which aids fat metabolism) and acetylcholine (which
supports the parasympathetic nervous system enhancing moods). It improves one's
ability to digest a meal, and functions as an antioxidant.
KOMBUCHA VS KANJI
Kombucha and kanji are both
good for the digestive system, immunity and help increase energy levels.
Kombucha is originally Chinese and is essentially a fermented tea drink that
has entered our Indian markets.Kombucha is fermented with a SCOBY (symbiotic
culture of bacteria and yeast). It is known for its antioxidant benefits and is
rich in enzymes and probiotics. It is relatively lower in sugar and is a better
option than soft drinks; but even though the SCOBY feeds off the sugar, it is
still a bit high on sugar (four ounces have eight grams of sugar) It also has
some alcohol, albeit minor, that results from the fermentation process. Kanji
on the other hand made with carrots or beetroot or even both, has the same
array of benefits as a kombucha, minus the sugar. Just like kombucha which has
approximately 10 bacterial strains, kanji has 18 providing slightly higher
bacterial strains and probiotic benefits. Plus it has zero alcohol and zero caffeine.
So either get the kombucha or make the kanji at home which is simple!
Shonali Sabherwal @MumbaiMirror 11JUL17
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