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Blog Topic : Learn about SUGAR in Nutrition, its scope and effects on your health Chemically and in simple layman language sugar is basically simple form of carbohydrate. Sugar is basically compound known as Glucose. Its derived from various sources like sugarcane, milk, fruits etc. This blog discusses on SUGAR in Nutrition and its effects on our day to day eating habits and, not sugar commonly known as a disease and the ways of detection of medical condition due to imbalance in blood sugar levels. Sugar in blood is not a disease but, imbalance of sugar in blood can cause metabolic diseases. Why Sugar is important Nutrition..? The compound Sugar in our food is instant source of energy for body and the only simple form of fuel for our brain as Glucose and, an alternate source of energy for other organ systems and muscles. The brain needs glucose to burn and use it as single and only source of energy and, actually brain is a very sensitive and important organ which needs instant energy to keep it up and working. What happens in body systems when sugar is consumed in excess? Sugar is the trigger to most of the normal medical condition or metabolic diseases an adult faces in present times but sugar is indispensable when it comes to sweetening your drinks and desserts. When consumed outside limits of moderation it causes Glucose imbalance in body, commonly known as High blood sugar. We all know that packaged sugar is available in 2 marketed packs types - White and Brown . The White one is majorly used while Brown is a little more not as a usual / daily routine. If not administered in monitored proportions or high intake of dietary sugar is not only harmful for adults, but can pose severe threats to the health of a child and teenager as well. When consumed outside limits of moderation it causes Glucose imbalance in body. See below points on how sugar affects your body: 1. Sugar can lead to a fatty Liver: Fatty liver is a troubling issue faced by many across the globe. It is wrong to think only alcoholics are subjected to fatty liver health condition. People who exercise little and consume huge amounts of fructose are also exposed to the threat of this disease. When a person doesn't do enough to burn up the existing amount of glycogen in his or her liver and take in fructose repeatedly, the liver turns that fructose into fat and thus impairing ones liver capabilities to a great extent. 2. Sugar may make you resistant to Leptin: Leptin is a hormone released by your fat cells. The hormone is particularly necessary as it sends signals to your brain telling it you are full and won't be requiring any more food. Fat people have more number of fat cells and thus additional Leptin too. The Leptin becomes inactive due to the effects of high blood triglycerides and insulin, both of which counter its functioning. 3. Sugar is addictive and there lies the key to temptation: Sugar is enormously addictive. If you like sweetened products, you will find it hard to resist your cravings for cakes, cookies or chocolates. Sugar accelerates dopamine secretion; this hormone makes a person feel good. Dopamine is the hormone released on the consumption of drugs such as cocaine. Researches reveals sugar is 8 times more addictive than cocaine. 4. Calories in sugar are not balanced out with any mineral or vitamin: Because of its lack of nutrient value, sugar is said to have empty or free calories. Food items rich in sugar tend to make a person lethargic and slackened while depriving them of essential minerals and vitamins. It is therefore, best to not allow children to have pastries, chocolates or puddings in excess. 5. Sugar leads to extensive tooth decay: Sugar can accumulate on your teeth if you are having too many sweetened food items. This causes your teeth enamel to wear away, making it more prone to cavities and dental caries. 6. Regular excessive consumption of sugar can cause dehydration and is known for causing puffy eyes and dry skin: The dehydration of skin leads to formation of dark circles under your eyes and, if you try reduce your consumption of sugar by half it will help you in rejuvenating your skin. 7. Excessive sugar consumption has always been linked to inflammation of skin and as a result it causes rashes and redness on skin:Even the most basic form of dermatitis or skin infection is attributed to excess consumption of sugar, specially from sources such as sweetened carbonated beverages, etc. Also, processed foods should be completely removed from diet as they contain lots of sugar. The excessive consumption of sugar is known to cause imbalance in the body and results in the secretion of insulin hormone and IGF-1. It causes the sebum gland on your skin to become over productive and results in excess secretion of oil, which leads to clogging of pores and in turn aggravates acne. Reducing the intake of sugar will have a significant impact and will help in reducing acne. While sugar is known to cause many ailments of the skin, such as hyper pigmentation or discoloration of the skin, very few people know that it can also cause wrinkles on your skin. Sugar consumption can lead to a process known as glycation, which is the binding of protein with blood sugar, which then results in the formation of excessive collagen thus, making your skin brittle. Excessive consumption of sugar has been linked to inflammation of the skin mainly contributing to skin diseases such as psoriasis. When blood glucose level rises in the body due to excessive consumption of sugar, it disrupts the absorption or the flow of oxygen into the skin thus, reduces antioxidants and causes inflammation. Reduced intake of sugar will reduce the symptoms of psoriasis. What is a more natural form of sugar, White or Brown .? There are 2 forms of sugar available in marketed packs the WHITE and, the BROWN colour sugar. There is manufacturing difference between brown sugar and white sugar and lets try to understand here. The usual process of manufacturing sugar involves extracting the juice from sugar cane, which then is centrifuged to form finer granules. Unlike white sugar, brown sugar goes into some more steps in processing brown sugar to be blended with molasses. Blending with molasses enhances the natural constituency of the sugar, this minimal processing step that goes into making brown sugar enhances its nutritive value. Advantages of brown sugar over white sugar : As brown sugar is granulated sugar with molasses, so it contains greater amount of minerals and consequently is recommended over white sugar. Brown sugar has decent quantities of calcium, magnesium, iron and potassium. Molasses, being a more natural constituent, so it scores over health benefits in comparison to white sugar. While white sugar includes synthetic flavors which may cause further damage to your health. As against this, brown sugar is slightly more beneficial. Compared to white sugar, brown sugar supplies a fairly reduced amount of calories. Brown sugar has more health enzymes than plain sugar. Healthy food habits one can take care in consumption of sugar : Sugary foods are temptation giving and are addictive ! The first thought that comes to your mind when you see a chocolate pastry or a strawberry cheesecake is an immediate urge to eat it. However, these foods are filled with excessive empty calories and unhealthy fats that do not contribute positively to your health in any manner whatsoever. Basically, you need to control those taste buds in order to remain healthy and moderation is the key to keep control over excessive consumption. As some examples here are some common foods that may be enjoyable but are surprisingly bad for you: 1. A chocolate cookie is something that you would love to eat anytime. These cookies are delicious to eat and thus, very difficult to stay away from. They contain calories in large amounts which are mainly from simple carbohydrates. They tend to raise your blood sugar immediately, thus leading to fat accumulation. 2. Ice creams are high in calorie content and fat. Most of the calories are from simple sugar and saturated fat that raise your risk of heart disease. Regular consumption of Ice creams increases body weight in no time. Some messages by World Health Organisation (WHO, International ) - - Reduced consumption of sugary drinks means lower intake of free sugars and calories overall, improved nutrition and fewer people suffering from overweight, obesity, diabetes and tooth decay. Free sugars refer to monosaccharides (such as glucose or fructose) and disaccharides (such as sucrose or table sugar) added to foods and drinks by the manufacturer, cook, or consumer, and sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates. - Consumption of free sugars, including products like sugary drinks, is a major factor in the global increase of people suffering from obesity and diabetes, says Dr Douglas Bettcher, Director of WHO Department for the Prevention of NCDs. - Nutritionally, people dont need any sugar in their diet. WHO recommends that if people do consume free sugars, they keep their intake below 10% of their total energy needs, and reduce it to less than 5% for additional health benefits. This is equivalent to less than a single serving (at least 250 ml) of commonly consumed sugary drinks per day, says Dr Francesco Branca, Director of WHO Department of Nutrition for Health and Development. - According to the new WHO report, national dietary surveys indicate that drinks and foods high in free sugars can be a major source of unnecessary calories in peoples diets, particularly in the case of children, adolescents and young adults. * Source of information is WHO website
Blog Topic : All You Need to Know about Ghee or Clarified butter Fat is an important part of your diet, but figuring out how much to eat can be confusing for many. Over the last few decades, every day and recommendations have gone from moderate-fat to low-fat, based on recommendations from Health Organizations (HO) worldwide. However, the new HO Dietary Guidelines no longer specify an upper limit for how much total fat you should consume. Along with protein and carbs, fat is one of the three macronutrients in your diet. Fat performs a number of functions and provides several health benefits: Energy: Fat is an excellent energy source. It provides 9 calories per gram, whereas protein and carbs each provide 4 calories per gram. Hormone and gene regulation: Fats regulate the production of reproductive and steroid hormones, as well as genes involved in growth and metabolism. Brain function: Adequate fat intake is important for brain health, including mood. Absorption of fat-soluble vitamins: Vitamins A, D, E and K must be consumed with fat to be properly absorbed. Flavor and fullness: Adding fat to foods makes them tastier and more filling. Lets try to understand a bit of chemistry behind fats. We consume fat in the form of triglycerides molecules. A triglyceride molecule is made up of three fatty acids attached to a glycerol backbone. The fatty acids contain chains of carbons, hydrogen and oxygen molecules. One way fats are classified is by the length of their carbon chains: • Short-chain fatty acids: Fewer than 6 carbons. • Medium-chain fatty acids: 6 to 12 carbons. • Long-chain fatty acids: 13 to 21 carbons. • Very-long-chain fatty acids: 22 or more carbons. Most of the fats we eat are long and medium chain fatty acids. Short-chain fatty acids are mainly produced when bacteria ferment soluble fiber in your colon, although milk fat also contains small amounts only. Long-chain and very-long-chain fats are absorbed into the bloodstream and released into the body cells as needed. However the short-chain and medium-chain fats are taken up directly by the liver to be used as energy. This blog focuses discussion on Ghee or Clarified butter a form of Fat we use in our Diet and the benefits we can realise out of it. We see that Ghee is a religion matter in Indian Kitchens since ages. The pleasant smell of Ghee as the tadka on dal or a spoonful of ghee on the hot simmering pulav or khichadi or even a dash of it on phulkas or rotis works tastefully as a daily indulgence. Ghee is also known as Clarified Butter internationally and is an essential ingredient in many Ayurvedic medicines also. Just because Ghee is all fat and no nutrients as it is a dairy produce, its Clarified butter with no milk residue and thus assumptions are made that its unhealthy choice of food. But the truth is that its one of the good sources of Medium chain Fatty acids (MCFA) & Short Chain Fatty Acids (SCFA) which helps the body to loose weight by using the MCFA & SCFA for boosting energy than converting into fat cells. Conjugated Linoleic Acid (CLA) helps in burning the stubborn fat in your body, but remember moderation is the key. Also its good source of conjugated Linoleic Acid and Butyric Acid and Omega 3 fatty acids which work as antioxidants and protect the cells from degenerative disease like Diabetes and various types of Cancer etc. Some of the most impressive benefits of ghee include its ability to protect your gastrointestinal system, balance your cholesterol levels, provide additional energy, reduce inflammation in the joints, eliminates certain allergy concerns, protect you from various chronic disease, improve your eye health, strengthen your immune system, and even prevent certain types of cancer. Ghee keeps your immune system at its best to fight off any infection in the body. Ghee is rich in fat soluble Vitamins A, D, E and K and helps in improving immunity and thus given to new born and feeding mothers as a healthy supplementary role in food. The Butyric Acid in Ghee works as anti inflammatory in the body especially in the gastric track /lining as it has been seen that people suffering with peptic ulcers or ulcerative colitis have been benefited & seen less of symptoms over time . Caution: Ghee has numerous health benefits, people with heart disease, high blood cholesterol, diabetes should avoid or reduce the intake of ghee to prevent further health complications. The combination of saturated fat and cholesterol can increase the risk for heart disease. Recipe for Nutritional Enhancement of homemade Ghee: So next time you are making ghee at home from white butter/ milk cream or malai collected from milk daily, then try to below recipe. During boiling the cream on heat / stove, add 4-5 leaves of Tulsi & 1 pinch of salt and 2 Bettlenut (Pan) leaves to make it extra aromatic and golden in colour and above all purely organically nutritious. Now we know the facts that Ghee serves a number of important body support functions, along with making foods taste better and helping you feel satisfied. Eating the right amounts can go a long way toward reducing disease risk and enhancing your overall health. Then why should people be blaming Ghee as unhealthy..? So start having small amount of Ghee daily say 2 tea spoons or like 10 grams quantity a day, will help you go long miles and support your body system functioning and processes in numerous ways. Opposed to than just adding the empty calories or bad fat through other forms of bad fat that you consume in junk food, fried stuff or bakery stuff. And, always remember the Golden Rule, Moderation is the Key to keep yourself Healthy and Fit. Sharing is Caring, if you like this blog please share it with your friends and known tos ): Author : is Dt. Priyanka Khandelwal, Practicing Specialist Dietician and Nutritionist, Noted Speaker in Nutrition Science, and owner of Priyanka Khandelwal's Diet Planet - the fully integrated online diet clinic in Gurugram, Haryana. This Online diet clinic facility helps individual's save their money and time travelling distances, standing in queues to consult an experienced professional Dietician.
Priyanka Khandelwal's Diet Planet - The Online Diet Clinic Credibility of some good traditional food has been in question now a days, with stores flooded with marketed food products. Desi Ghee or Clarified butter is one of them, where people think its bad fat. A Dietician can help you figure out a choice of good fats diet and, help understand good benefits in traditional foods while including choice of healthy modern food products to support your lifestyle diet needs.
Your daily intake of delicious foods might not be enough for a healthy life. Your health largely depends on the consumption of right amount of vitamins in daily diet. You can be protected from a range of disorders by the intake of foods rich in vitamins. Vitamins are wonderful gifts of nature to keep your organs and body healthy and active. Most of us often forget to take vitamin rich diet and depend on junk food a lot. This dependency on fast foods leads to vitamins deficiency. Deficiency of very important vitamin D and vitamin B12 can spin up your body biochemistry in full confusion. To keep yourself moving and energetic in life, know more about how to overcome vitamin deficiency and learn about a well balanced diet with Dietician or Nutritionist help.
Blog Topic ::: ALL YOU NEED TO KNOW ABOUT FRUITS & BENEFITS OF EATING FRUITS Since child hood we have learned from our parents educating us to make a habit of eating fruits daily or, to have an Apple or a Chiku daily. Fruits are very nutritious and loaded with variety of micronutrients like vitamins and minerals, these micronutrients play a vital role in maintaining and securing body systems vitality, endurance and strength and to keep us in optimal health state. We do agree on it and eat fruits regularly to some extent or, maybe we know the benefits but still dedicatedly can't be able to keep habit of eating eat fruits. Fruits are nature's beautiful and wonderful gift. Indeed they are life-enhancing food stuffs packed with vitamins, minerals, anti-oxidants and many phyto-nutrients (plant produced micronutrients and compounds). They are an absolute feast to our sight, not just because of their color and flavor but for their unique nutrition-profile that help human body keep good health avoid chronic disease to better extent possible and keep good life vitality and energy levels. But have we ever thought what time would be the best to have the fruits.? And, How we can have it in the best possible way or, how it helps support our body systems when taken in a certain way.? Let's read out below and explore to find out the benefits and best possibilities of eating fruits the right way. Almost all fresh fruits are high in fiber (roughage), vitamin C, and water. Regular consumption of fruit is generally associated with reduced risks of several diseases, better digestive health, better hair, skin and nails and above all delaying the ageing process. Fruits also help to reduce the risk of chronic / lifestyle induced disease like heart related, obesity, gastro intestinal (gut) and Type 2 diabetes. Fruit has been recognized as a good source of vitamins and minerals, Fruit are important sources of many micro nutrients with profile ranging from potassium, fiber, vitamin C, folate (folic acid) etc... We must try incorporating blueberries, citrus fruits, cranberries or strawberries which contain majorly folic acid and other phytonutrients and colour pigments that are well studied and documented for added health benefits and preventing hair loss. You can have 1 to 2 fruit servings each day, to secure optimal health benefits. The best time to eat fruits is the first thing in morning after a glass of water or in between the meals as mid-meal i.e. post 2-3 hrs of any main meal as then the body can absorb the best possible nutrients it has and also helps the digestive system to be stronger. Eating fruits right after a meal is not a great idea, as it may not be digested properly. The nutrients may not be absorbed properly either and, also adds to the calorie content of the whole meal which may not be good for people who want weight loss or to even maintain healthy body weight. Also the fruits may get digested late because of other foods in the gut which may cause fermentation & formation of gas, feeling of acidity or bloating etc in the gut. Undoubtedly eating fruits is good for our health but, always remember Moderation is Key. Fruits should not be consumed before going to sleep as fruits are loaded with sugary compounds, this will increase your energy levels and thus can disturb your sleep cycles. Also we should not replace diet with a heavy fruit meal option on a regular basis, this habit will deprive your body of a broad range of nutritive value coming from meat, dairy products and vegetables. To avoid infectious disease fruits should be washed thoroughly and methodologically before consumption and assure it is clean and hygienic. The idea is to wash away wax and microbes from fruits which are contaminated by insects and flies sitting on fruits grown in orchard or storage at outlets. Especially sweet fruits with skin/ peel on it should be washed properly by dipping them in water for 3-4 hours or overnight or, you can also wipe the fruits with mild alcohol like ethanol and vodka soaked in small piece of cloth. Alcohol kills microbes instantly and leaves no smell or odour as it evaporates. If you cant wash properly better peel off the fruit skin and consume the inner stuff of fruit. This practice will help you get benefits and ease of consuming fruits with skin like mango, apple, chiku etc.. Fruits should be cut or can be have whole. For taste you can sprinkle dash of salts like Sendha namak (rock salt) and Kala namak (black salt) or black pepper powder as will add on the nutritive value and feel your taste buds happy. Fruits when consumed in whole is a more healthy way. But, at times you can try out fresh fruit juices, smoothies and shakes also as a replacement. That's how eating fruits helps you look and feel beautiful and young inside out !
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