Thursday, July 20, 2017

NUTRITION SPECIAL.... Desi foods that deliver

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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