Although red apples taste sweeter, green apples contain less sugar, more fibre and antioxidants. They also lower blood sugar levels and have a low glycaemic index and glycaemic load, say nutritionists.
The juicy red apple from the hills is tempting on the shop shelf but this is one fruit you can safely sink your teeth into even if you are a diabetic. Eating apples on a regular basis has the potential to reduce insulin resistance, which should lead to lower blood sugar levels. “This is because the polyphenols in apples, which are found primarily in apple skin, stimulate your pancreas to release insulin and help your cells absorb sugar,” says Dr Priyanka Rohatgi, Chief Nutritionist, Apollo Hospitals.
And if you are one of those who believes in micro-portioning their diet according to the nutrient quotient, then simply go for green apples. “Although red apples taste sweeter, green apples contain less sugar, more fibre and more antioxidants. They also lower blood sugar levels,” says she. The glycaemic index of apples is around 39, even lower than that of cornflakes.
Apples are full of several health benefits. Yet, the carbs in the fruit can have an effect on your blood sugar levels. However, the good news is the carbs found in apples affect your body differently than the sugars found in foods containing refined and processed sugars. And if you have diabetes, keeping a tab on your carbohydrate intake is important. “That being said, all carbs are not created equal. A medium apple has 27 grams of carbs, but 4.8 grams of those are fibres, which work to slow down the digestion and absorption of carbs which in turn do not cause your blood sugar levels to spike as quickly. Sugar enters the bloodstream slowly. Furthermore, much of the sugar found in apples is fructose which has little effect on blood sugar levels when consumed as a whole fruit.
Apples improve insulin resistance. Insulin is a hormone that plays a vital role in transporting sugar from your blood to your cells. In people with diabetes, either the hormone is not produced at all (type 1) or is not produced in enough amounts to meet your daily needs (type 2) in addition to cellular resistance produced to the insulin. “Regular intake of apples has the potential to reduce insulin resistance, which should lead to lower blood sugar levels,” she adds. Specific flavonoids, such as quercetin, present in apples help improve blood glucose levels by slowing down carb digestion. Chlorogenic acid may help your body use sugar more efficiently while Phlorizin may slow down sugar absorption into the bloodstream.
WHAT DO STUDIES SAY?
A 2019 meta-analysis of multiple studies, including 339,383 participants, found that apple consumption may significantly decrease the risk of Type 2 diabetes. A review published in the American Journal of Clinical Nutrition in 2017 found that replacing glucose or sucrose with fructose in foods or beverages led to lower post-meal blood sugar peaks and insulin levels. In addition, pairing fruits with a healthy fat or protein may lower the spike in blood sugar.
Some guidelines by the US-based National Library of Medicine suggest that people with diabetes consume eight to ten servings of different fruits and vegetables per day. A serving of fruit is equivalent to one small apple.
Insomnia or sleeplessness has become a common disorder that is affecting a large global population and impairing general health and mental wellbeing. So, if you are one of them, here are 3 foods that shall slowly soothe your body into a comfortable sleep.
The importance of proper sleep for your overall health cannot be overstated. It may help you avoid certain chronic illnesses, keep your brain healthy, and strengthen your immune system. Although many people struggle to get enough sleep, it is generally suggested that you receive between 7 and 9 hours of unbroken sleep each night. You can encourage excellent sleep through a variety of ways, including dietary adjustments, as some foods and beverages have sleep-promoting characteristics .
According to Dr Lovneet Batra, “Getting a good sleep is a mandatory part of life that naturally rejuvenates us physiologically, biochemically, and at the cellular and molecular level as well. And generally it is recommended to get 7- 9 hours of uninterrupted sleep each night.”
But insomnia or sleeplessness has become a common disorder that is affecting a large global population and impairing general health and mental wellbeing. So, if you are one of them, here are 3 foods that shall slowly soothe your body into a comfortable sleep.
Ashwagandha: Ashwagandha’s main active ingredients are withanolides, which are believed to carry a host of benefits including the ability to ease stress and stress has been linked to poorer sleep quality. Plus, it naturally contains triethylene glycol that may bring on sleepiness.
Almonds: Nuts like almonds are often considered to be a good food for sleep. Almonds contain melatonin as well as essential minerals like magnesium and zinc that are essential to a range of bodily processes. A combination of melatonin, magnesium, and zinc improves sleep efficiency and could assist sleep.
Chamomile Tea: Chamomile tea is a popular herbal tea that may offer a variety of health benefits. Specifically, Chamomile tea is widely regarded as a mild tranquilizer and sleep-inducer. The sedative effects may be due to the flavonoid, apigenin, that binds to benzodiazepine receptors in the brain.
White Rice: Eating high-GI foods, such as white rice, at least 1 hour before bedtime may help you sleep better.
A Mankousheh is a popular levantine food consisting of dough topped with thyme, cheese, or ground meat. It is often referred to in the plural form of Manakish, also manaqish, manaeesh or manakeesh or in singular form man’ousheh, mankousheh or mankoushe.
This Lebanese Mankousheh recipe is topped with thyme.
The way we make it at home is on a hot pizza stone on the grill. You can easily make it in the oven instead. But I highly recommend the stone in a grill method to achieve the perfect brick-oven-like result.
There are several ways to prepare the dough. Our go-to method is well documented in another post where we talk about our trusted pizza dough recipe. We use the same dough for all pizzas and manakeesh we make.
More on the Thyme Blend
The thyme mix is very easy to prepare. Just mix the thyme (zaa’tar) with olive oil. You will want enough olive oil to make spreading the mix on the dough easy.
The thyme mix is a natural blend of deep green roasted thyme, roasted wheat, tangy sumac, and toasted sesame seeds.
Just spread and press the dough by hand first and then use a rolling pin to form it into a 12″ circle. Then dust with flour as needed as you roll the dough on both sides.
Dust a pizza peel with flour, pick up the mankousheh and slide it on the pizza stone. The stone should be already sitting in a pre-heated grill on high for about 10 minutes.
It usually takes 3 to 4 minutes. The time varies based on your grill and how well the stone is pre-heated. Open the grill after 3 minutes to check on it. Lift it with the peeler to check if it’s to your liking. When done, simply pick it up with the peeler. You can then slice it like you would slice a pizza or cut it with scissors if that’s what you prefer.
A mankousheh goes well with veggies and herbs like tomatoes and mint on the side or even inside of it if you want to roll it into a sandwich.
When it comes to selecting a cooking oil, there is no dearth of options. But the point here is, do all cooking oils are healthy? Or do they remain healthy after cooking?
Cooking is an integral part of every Indian kitchen and our mother’s put in a lot of effort in deciding what to cook for us, whether it lunch, dinner or breakfast. While selecting what to cook is an ongoing battle, there is one more battle that women often fight within when they go for grocery shopping, i.e. to decide which cooking oil is good and healthy for their family.
These days, the market is flourished with numerous cooking oil options, where some claim to be good for heart health, while some say that they are rich in Omega fatty acids. The confusion remains never ending. While it matters a lot whether the cooking oil you are choosing is healthy or not, another thing that is equally important is to identify whether the oil will remain healthy after being cooked or not?
When you are cooking your meal on high eat, you certainly don’t want your cooking oil to get oxidized or go rancid easily? When cooking oils go under oxidation they form free radicals after reacting with oxygen, which is basically harmful compounds not suitable for consuming. Thus, it becomes important to identify your cooking oil’s resistance to oxidation and rancidification both at low and high heat.
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To get more clarity on this, let’s discuss different types of cooking oils in detail.
Coconut Oil
Coconut oil is the undisputed winner when it comes to high heat cooking because close to 90% of the fatty acids present in coconut oil are saturated, which makes it highly resistant to heat and high temperature. Also, this oil remains semi-solid at room temperature and can last for even years without going rancid.
Some of the popular benefits of coconut oil include its rich of fatty acid called Lauric acid, which can lower your cholesterol and kills bacteria and other pathogens found in human body. Fats present in coconut oil also help in boosting metabolism and increase the feeling of fullness as compared to other cooking oil options.
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Butter
Butter has been often demonized for its saturated fat content, but the reality is there is nothing to fear from real butter and it’s the processed margarine that you need to steer clear off.
Real butter is actually good for your healthy and is also fairly nutritious when used for cooking. It contains a good amount of Vitamins, Vitamin A , E, and K2 and is rich in fatty acids like Conjugated Linoleic Acid and Butyrate, both of them are known for their powerful health benefits.
Your regular butter contains tiny amounts of proteins and sugar, which tend to burn butter white cooking on high heat. If you want to avoid that, you can make clarified butter or ghee, a popular edible oil in Indian kitchens, at home so that there will be no traces of lactose and proteins and all your using is pure butterfat.
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Olive Oil
Olive oil has been often touted as the best cooking oil for its heart-healthy effects and is also one of the main reasons behind the many health benefits of Mediterranean diet. Olive oil also raises your HDL, the good cholesterol, and lowers the amount of LDL, the bad cholesterol, circulating in your blood stream. Several studies conducted on olive oil benefits have shown that, despite having fatty acids with double bonds, olive oil is good for cooking because of its resistance to heat.
However, it is important to opt for extra virgin olive oil only as it contains more nutrients and antioxidants than its refined forms. To prevent olive oil from going rancid, store it in a cool, dry and dark place.
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Palm Oil
As the name suggest, palm oil is derived from the fruits of oil palms and is mostly rich in saturated and monounsaturated fats, with the very small amount of polyunsaturated fat present in it. All these factors make palm oil a good option for cooking. Red palm oil, the unrefined form of palm oil, is considered to be the best option as it is rich in Vitamin E, Coenzyme Q10, and other nutrients.
Flax Seeds Oil
Flaxseed oil contains a lot of Omega-3 and Alpha Linolenic Acid (ALA) and many people have been using this oil as a supplement to meet their Omega-3 fats requirements.
However, evidence has shown that the human body is not efficient enough to convert ALA to the active forms like EPA and DHA, which can be found in plenty in Fish Oil. Also, because the flaxseed oil contains a lot of polyunsaturated fats, one should not use it for cooking purpose.
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Canola Oil
Canola oil is derived from rapeseeds after removing erucic acid, which is a bitter toxic substance found in rapeseeds.
The fatty acid breakdown of Canola oil is fairly good as it contains most of the monounsaturated fatty acids and also contains Omega-6 and Omega-3 in 2:1 ratio, which makes it fit for cooking.
Peanut Oil
There are a variety of nut oils available in the market which tastes awesome, but their rich polyunsaturated fats content makes them unfit for cooking. Such nut oils can be used as a part of some recipes but should not be actively used for frying or high heat cooking.
The same goes for peanut oil as well, even though peanuts fall under legumes category their oil composition is same as that of nuts oil.
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Vegetable Oils
This is one of the most common variants used in Indian kitchens. The industrial seed and vegetable oils are highly processed with rich Omega-6 fatty acids content. These oils are not at all fit for cooking and one should avoid them altogether. These oils are also often advertised to be ‘heart healthy’, which is not true, instead such oils can lead to some serious diseases like heart problems and even cancer.
Cooking oils that you should avoid include:
Soybean Oil
Corn Oil
Cottonseed Oil
Canola Oil
Rapeseed Oil
Sunflower Oil
Sesame Oil
Grapeseed Oil
Safflower Oil
Rice Bran Oil
A study conducted in U.S. Market has discovered that most of the cooking oils easily available in departmental stores contain between 0.56 to 4.2% trans fats, which are highly toxic.
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How To Preserve Your Cooking Oil
To ensure that your cooking oils and fats do not rancid, it is important to consider certain factors,that include:
Do not buy cooking oils in large batches, instead buy a small one, which you will use before they get expired.
Store oils like olive, palm, and avocado, which are rich in unsaturated fats, in a dark, cool and dry environment so that they are less likely to oxidize or go rancid.
Heat, oxygen, and light are the main reasons behind the oxidative damage of cooking oils.
Make sure the lid of your cooking oil jar or can is tightly screwed after use.
CNN — If you’re wondering how your child might fare on a vegetarian diet, a new study offers some factors to consider. Children eating a vegetarian diet and children who ate meat were similar in terms of growth, height and nutritional measures, but vegetarian children had higher odds of being underweight, according to a study published Monday in the journal Pediatrics.
“Over the last 20 years we have seen growing popularity of plant-based diets and a changing food environment with more access to plant-based alternatives, however we have not seen the research into the nutritional outcomes of children following vegetarian diets in Canada,” said Dr. Jonathon Maguire, the study’s lead author and a pediatrician at St. Michael’s Hospital of Unity Health Toronto, in a news release.
The authors used data from nearly 9,000 children who were between 6 months and 8 years old and had participated in the TARGet Kids! Cohort between 2008 and 2019. TARGet Kids! is a primary care practice-based research network and cohort study in Toronto. Details on the diets these children ate were according to their parents, who answered whether their children were vegetarian (which included vegans) or non-vegetarian.
During each health supervision visit over the years, research assistants for TARGet Kids! measured participants’ body-mass index, weight, height, cholesterol levels, triglycerides, vitamin D levels and serum ferritin levels. Ferritin is a cell protein that stores iron and enables the body to use iron when needed, so a ferritin test indirectly measures blood iron levels, according to Mount Sinai Health System.
At the beginning of the study, 248 children (including 25 vegans) were vegetarian, and 338 more children had become vegetarian sometime later during the study. Children were followed up with for nearly three years on average. There weren’t any significant differences between vegetarian and non-vegetarian children regarding standard BMI, height, serum ferritin levels and vitamin D levels.
However, vegetarian children were nearly twice as likely to be underweight than non-vegetarian children.
Being underweight can be a sign of malnutrition and can indicate that one’s diet isn’t enough to support appropriate growth, according to the study news release. Specific details about dietary intake or quality, and physical activity, weren’t available to the authors – which could influence growth and nutrition.
Studies with longer follow-up periods and information on motivations for eating vegetarian – such as socioeconomic status – would also be helpful for understanding links between children’s development and vegetarianism, the authors said.
The findings highlight “the need for careful dietary planning for children with underweight when considering vegetarian diets,” Maguire said.
“The kids that were underweight both in vegetarian and non-vegetarian (groups) were similar and were younger in age and of Asian descent,” said Amy Kimberlain, a registered dietitian nutritionist and Academy of Nutrition and Dietetics spokesperson. Kimberlain wasn’t involved in the study.
“Ethnicity could certainly have played a part in the weight finding,” said Dr. Maya Adam, a clinical assistant professor in the pediatrics department at Stanford School of Medicine, who wasn’t involved in the study.
The Asian children “were likely of East Indian descent, because this subset of the ‘Asian’ demographic box (which I also end up choosing as a person of Indian heritage) is much more likely to practice vegetarianism,” Adam said via email. “In India, children’s growth charts differ from US growth charts. An average 5-year-old girl in India is expected to weigh 17 kilograms and stand about 108 centimeters tall. In the US, an average 5-year-old girl of the same height is expected to weigh 18 kg.”
Regardless, “it’s important for kids to be monitored for their growth, regardless of their diet,” Kimberlain said. “A vegetarian diet can be a healthy choice for all kids. The key is making sure that it is well planned out. With the help of a registered dietitian nutritionist, kids’ growth can be monitored as well as their nutrients needs to ensure they are being adequately consumed.”
If you and your children are experimenting with eating vegetarian or vegan, having alternative options is important “in case one day they like something and the next day they don’t,” Kimberlain said.
Guidelines by country
When feeding babies and children a vegetarian diet, parents should ensure regular consumption of eggs, dairy products, soy products and nuts or seeds, in addition to vegetables, fruits, beans and lentils, grains and oils, the current US Dietary Guidelines for Americans recommend.
Be extra careful to include foods rich in iron and vitamin B12, since plant-based sources of those nutrients are less bioavailable compared with animal foods. Different beans, dark leafy greens and sweet potatoes are iron-rich. And nutritional yeast, dairy products and cereals are some vitamin B12 sources. The guidelines have a graphic table on appropriate servings of each food group per day.
Canadian guidelines say a vegetarian diet can be adequate for children when milk and eggs are included.
Harness the wisdom of the Yogic culture with Sadhguru as he explains how Ekadashi was chosen to be a day of fasting. If fasting is a struggle for you, here are seven delicious recipes that will keep you energized yet light.
What is Ekadashi?
Sadhguru: Ekadashi is the 11th day after the full moon and the 11th day after the new moon. The human physiology goes through a cycle called a mandala, approximately every 40 to 48 days. In this cycle, three specific days, which may be different from person to person and need not come with equal spacing, will arise when the body does not demand food. Forcing yourself to eat food on those days is not a good thing to do. If you identify those days in your life and not give the body food – because it is not asking – a lot of your health issues will be handled by that simple pattern.
The Importance of Ekadashi Fasting
This cycle in the system is something that most people can identify if they take away the nonsense of “so many calories, so much protein and so much mineral should be eaten.” If they listen to the body, these three days can be easily identified by most human beings. You should not eat on these days. This was said because someone observed their own system and expressed this. But then people did not have the awareness so they fixed the Ekadashi for not eating, as there are three Ekadashis every 48 days.
On the day of Ekadashi, the very planet is in a certain state, so if we keep our body light and available, our awareness will turn inward.
On the day of Ekadashi, the very planet is in a certain state, so if we keep our body light and available, our awareness will turn inward. The possibility of opening the door within is more on that day. If you have a full stomach, and you are unaware and dull, you will not notice it. So to stay alert and also to purify the body, you go without food on that day – you ate dinner the previous day and the next thing you eat is dinner on Ekadashi.
Preparing for Ekadashi Fasting
Suppose one wants to fast for a certain period, it must always be supported with the right kind of spiritual practices or sadhana. If you forcefully fast without preparing your body and mind sufficiently, you will only cause damage to your health. But if your body is properly prepared, if you are mentally also in a certain state, if you are prepared energy-wise, then fasting can be of much benefit to you.
Forceful denial of food is not the point. The point is to make everything into a conscious process.
If you are constantly drinking coffee or tea, then, if you fast, it will become torture for you. If you want to fast, first of all prepare the body by eating the right kind of foods. If it is a great torture when you hold back your urge to eat – you will only cause damage to the system. Maybe you are thinking of performing some kind of a feat that you did not eat for three days, and you want to go and tell that to the whole world. Please do not do such things. It is of no benefit to you. You will just make yourself weak. Just understanding the body and coming to a deeper understanding of how the system functions and what is the best thing to do, is more important than doing something like this.
It may not be a good thing for everyone to fast, but it has many benefits if it is done with proper understanding. Finding the right situation for the system and taking off food at that time will be a good thing to do. If you are unable to go without food, if your activity levels are such and you do not have the necessary sadhana to support you, then you could go on a fruit diet, which is light on the stomach so that your inner doors will open. Forceful denial of food is not the point. The point is to make everything into a conscious process. We do not want to compulsively eat like this, we choose.
What to Eat on Ekadashi
The Benefits of Amla or Indian Gooseberry
If you go to someone’s house for lunch or dinner, and they serve you something sour like lemonade or lemon juice before the meal, it means they are trying to kill your appetite. Drinking lemonade reduces your appetite. We are a 10,000-year-old culture – people are crafty! Certain especially crafty communities will serve a sweet first, which also reduces your appetite by half. They had to evolve strategies because treating a guest is not a choice in India – it is a must. But you can use your intelligence, for your own economic reasons and for your guests’ health. Because if something is free, people will have a little more. Some kill themselves by having too much!
Ekadashi means fasting. When you are fasting, just put a nellikai (Indian gooseberry) in your mouth and keep chewing it to ward off hunger. Otherwise, when you fast, your digestive juices will play and after some time, they will build up. And if they spill over, you will puke. If you put something sour into the system, it will settle. There is nothing better than a nellikai for that purpose. This comes from a certain understanding of the human system. Just one nellikai in your mouth will keep you going for three to four hours without feeling hungry, because it will keep the digestive juices down. Even with morning sickness, nellikai helps.
Editor’s Note:
Two Light Brunch Recipes for Ekadashi
If you are unable to fast the entire day, here are two recipes that can serve as a light brunch.
These vinegar hacks will make our life a whole lot easier and also help us solve our day-to-day kitchen-related problems.
Let’s admit, due to our hectic work schedule, we barely get time to manage things at home. Hence, we all look for a few tips and tricks to perform all the tasks without any hassle. Social media is laden with videos featuring a plethora of interesting hacks to make our kitchen work easier and simpler. While exploring these hacks, we came across a few vinegar hacks that will make our life a whole lot easier and also help us solve our day-to-day kitchen-related problems. For the unversed, vinegar is an acidic liquid made by fermenting ethanol (such as wine or rice) or natural sugar. With the help of yeast, sugar is converted into alcohol, which then ferments into vinegar. Without any further ado, let’s learn how to use this ingredient. Take a look below.
5 Vinegar Hacks You All Must Try At Home:
1. Tenderise Chicken Or Any Meat
Vinegar helps in tenderising the meat. Wondering how? Well, vinegar can help in killing the bacteria and further breaking down the fibres, making it tender and juicy. Besides, vinegar also helps in removing all the gooey, fatty residue from chicken skin so that chicken pieces hold the marination and coating better.
2. Increases The Shelf Life Of Condiments
Vinegar can extend the life of condiments like ketchup, pickles, and more. You can add vinegar to the bottom of the condiment jar or when the jar is nearly empty. Shake the jar after adding the vinegar, it will help loosen up the condiment without affecting the taste quotient.
3. Great For Preservation
When you put the cheese in the refrigerator, it gets very hard. To avoid that, dip a cotton cloth in vinegar. Wrap the cheese in the wet cloth and store inside a plastic bag. Keep it in the fridge. In fact, you can also soak leafy greens like spinach, lettuce, and more in 2 cups of water plus a tablespoon of white vinegar. This will increase the shelf life of these veggies.
4. Great Substitute Of Sour Ingredients
It is not possible to have all the ingredients available in the kitchen pantry. Sometimes, we forget something and that’s okay! Vinegar can be a great substitute for buttermilk, lemons, and even salt. You can add vinegar to your salads, chaats, tikkas and more.
5. Cleaning
Vinegar can be used to clean a variety of things. Be it stainless steel utensils, kitchen shelves, chopping boards, glass surfaces or what not! Take a spray bottle, add water, and a few spoons of vinegar. Your kitchen cleaner is ready!
So, what are you waiting for? Try out these hacks and let us know how they worked for you in the comments section below. If you know any such hacks, write down below.
Himalayan pink salt, the purest sea salt available in the world, is a super trendy ingredient in the food world. But it offers a wide range of benefits to the body too as it is minimally processed.
Found in the Himalayan foothills of Pakistan, pink salt contains a lot of minerals, including magnesium and potassium. Using this ingredient in DIYs can give you healthy skin and hair. It can also be used as a foot soak to relax the muscles and relieve pain. Here are a few other ways you can add this ingredient to your beauty routine.
pH balancing mask
Pink salt has anti-inflammatory properties that heal and soothe skin by calming irritations and breakouts. It also helps retain moisture in the deeper layers of the skin.
How to: Mix two teaspoons pink salt with four teaspoons raw honey to form a paste. Apply evenly all over your face avoiding the eye area and let it sit for 10 to 15 minutes. Soak a washcloth in warm water and lay it on your face for 30 seconds. Now gently scrub the mask for a minute and wash off.
Skin softening body scrub
Salt is a natural exfoliator and sloughs off dead skin cells easily. It contains essential minerals that soften skin and restore hydration at the deepest levels.
How to: Mix a quarter cup pink salt with half cup coconut or olive oil. You can also add a few drops of your favourite essential oil to this mixture. Apply in the shower using a loofah or your palms, scrubbing in circular motions. Be gentle with the scrubbing and monitor how your skin reacts. Wash off with a gentle cleanser and water afterwards.
Anti-dandruff scalp treatment
Salt helps loosen and dissolve existing product build up-and dandruff as well as stimulates circulation for a healthy scalp. Pink salt also absorbs excess oil and moisture to prevent dandruff in the future.
How to: Take a small amount of salt in a bowl. Section your hair and sprinkle this salt all over the scalp. Wet your fingers with water and thoroughly massage your scalp for 10 to 15 minutes. Wash and condition your hair and see the results immediately.
Hair texturiser
Faking those beachy waves and tousled hair is easy with a pink salt hair texturiser. If you are aiming for a messy look and want it to stay put for a long time, try this spray.
How to: Mix one tablespoon of salt with one cup of warm water and mix until dissolved. Now add one tablespoon of coconut oil and leave-in hair conditioner. Shake well before spraying on towel-dried hair.
Hydrating toner
Toner is an essential part of every skincare routine. Salt can act as a wonderful toner by tightening the skin, diminishing large pores and making the skin firm.
How to: Combine half a teaspoon of Himalayan salt with one teaspoon coconut oil, two drops of lemon oil and half a cup of purified water. Transfer to a spray bottle and mist all over after cleansing.
