Category: Wholesome grains, brown rice, whole wheat bread, flour, millet, oats, buckwheat, steel cut oats, corn, starch, sugar, carbohydrate, glycemic index, low GI, foods, fruits, vegetables

10 facts : Impact of Industrial starches 😵‍💫

by drjurisharma, posted in Blood sugar levels, diabetes, exercise insulin levels, insulin sensitivity, constipation, bowels, colon, bowel movements, bowel disease, Food, Food, eating habits, eating disorders, eating preferences, choices, culture, traditions, travels, family, healing, health, Health, education, rewards, goals, lifestyle,choice choices, weight loss, diet , exercise,habits, happiness, Industrial starches, sugars, artificial sweetener, hidden risk, health concerns, fake starches, stabilizers, fillers, synthetic fibers, Infection,inflammation, Science, stomach, abdomen, intestines, wellness, Wholesome grains, brown rice, whole wheat bread, flour, millet, oats, buckwheat, steel cut oats, corn, starch, sugar, carbohydrate, glycemic index, low GI, foods, fruits, vegetables

1.Industrial starches, or can be termed as “fake starches”, are carbohydrate additives made in industries and factories and are added to packaged food to give the required taste, texture, stability and increase the shelf life. Most consumers are unaware of these starches in modern food packages, which remain a hidden risk to long-term health. These starches are used in almost all packaged food as thickeners, stabilisers, sweeteners and filler ingredients. Packaged foods are loaded with them, which makes the food tastier, flavourful and addictive.

2.Why industrial starches? Packaged food manufacturers uses industrial starches for many benefits and as cheaper alternatives but on the contrary can become the hidden risk for the consumers. Some of the common reasons:

• As mentioned, adding glucose syrup, dextrose, sucralose, and sweeteners makes it taste delicious and satisfying, fulfilling the sugar craving.

• Adding carbohydrate can help increase the shelf life, preserve moisture, acts as a stabilisers.

• Many modified starches are added to soups, sauces, syrups, and desserts to give a creamy texture.

• Industrial and modified starches are much cheaper than whole grains, fruit pulp, puree and honey.

• Sugar alcohols are used commonly and termed as “sugar free” and “low calorie”.

3. Common daily items where industrial starches are used are snacks, energy/ protein bars, yoghurt, desserts, breads, cakes, pastries, sweets like candies, toffees, biscuits, soups, sauces. In fact, the list is very long. A normal individual can crave certain products and eat frequently in large quantities, sometimes on a day-to-day basis, which may increase the sugar spike and result in loading calories. This is one of the commonest reason, a hidden risk of many chronic lifestyle disease, chronic inflammation, autoimmune diseases and non alcoholic liver diseases.

4. Unlike whole foods, industrial carbs lack natural fibres; that’s why the impact on health is grievous. It is important to read the Nutritional labels and look for ingredients like :

• Glucose syrup, corn syrup, fructose syrup, Malt syrup, Invert syrup.

• Sweeteners like Aspartame, sucralose, Saccharin, Erythritol.

• Dextrin, Maltodextrin, Polydextrose, Resistant Maltodextrin.

• Stabilisers, Thickeners.

• Inulin, artificial fibres, fillers.

• Hydrolysed starch, modified starch.

5. Packaged food: Common processed food packages contain industrial starches and fillers which should be generally avoided, such as:

• Breakfast cereals contain sugar, artificial sweeteners, thickeners and even instant oatmeal packets.

• Fast foods like instant noodles, chicken nuggets (breaded), frozen pizzas, canned juice, soups.

• Bakery (commercial ): packaged cakes, cookies, pastries, which mostly contain refined sugar, refined flour and synthetic binders.

• Canned sauces like ketchup, cheese dressings, salad dressings, ready-to-use gravies.

• Ultra-processed foods like chips, nachos, tortillas, crackers.

6. Potential health risks depends on the type of industrial starch used, quantity and how frequently being consumed by an individual and many more factors. Common hidden risks are :

• Blood sugar levels, insulin sensitivity: Sugar items can lead to blood sugar spikes and insulin spikes. Chronic usage can lead to a risk of weight gain, type 2 diabetes, cardiovascular risk.

• Gut health issues as industrial starches are synthetic substances can lead to gut irritation, inflammations on long term use.

• Allergy: Modified starches, synthetic fibres, fillers and sugars can create allergic issues and immune reactions in individuals with autoimmune diseases and celiac disease.

• Nutrient loss: Using bulking substances and fillers can obviously reduce the natural nutrients like natural fibres, vitamins, and minerals.

7. Maize starch (corn starch): It is the most common industrial starch used in packaged food as a stabilizer, binding agent and thickening agent. Though it is not toxic, it has no nutritional value and provides only empty calories. It is made from the corn endosperm and has no protein, no fibre, and no fat. Some crucial points on maize starch and its impact on health:

• Common food products where maize starch is used are cakes, pastries, instant soups, ready-to-eat foods like nuggets, baby foods, and dairy products like ice cream.

• Modified maize starch undergo chemical treatment and modification which may be safety concern so Food Authority do provide safe limits. Organic or non-GMO food products, free from genetically modified additives, are a healthier version and have been very popular, labelled as “clean”.

• Health impact can be on weight issues if used in excess, as it provides empty calories. It can quickly spike blood sugar, so it can be a concern to individuals with diabetes. Some people may be allergic to maize starch though rare.

• Corn flour is finely ground cornmeal, whereas corn /maize starch is highly refined corn starch, which can differ nutritionally.

8. Industrial starch impact on children: Consumption of industrial starch by children results in a higher absorption of the starch as they are in the developing stage. As these starches have no nutritional value, they can result in weight gain, fat storage, rapid blood sugar spikes, insulin resistance, dental decay, and cavity formation. They can lead to gut health issues disrupting the healthy gut flora to growth of harmful pathogens, bloating, gas and malabsorption in some cases. These types of starches are mostly found in ultra-processed snacks, candies, pastries, and baby food items.

9. Label: Packaged foods are used widely in modern commercial foods, which often go unnoticed. The marketing jargon like “sugar free”, “ fresh”, “farm picked”, “organic”, “ Pure”,“ Low fat” is mostly used in labels to attract consumers, so the actual ingredients used in the products remain hidden. So, it is important to read the actual ingredient list and nutritional profile, which are usually at the back of the item. Common names of industrial sugars which should be avoided are syrups like glucose, fructose, corn, malt, sugars like maltodextrin, dextrin, poly dextrose, invert sugar, artificial sweeteners, synthetic fibres, fillers, stabilisers and thickening agents like maize starch. Products with wholesome grains like bread, pasta, unpolished rice, snacks with no syrups or fillers should be used. As for drinks, mostly plain water, herbal tea, and black coffee are preferred instead of carbonated drinks or sugary flavoured juices.

10. Takeaway: Industrial starches are indeed a dangerous risk to humans, as they are very widely used in modern times in many commercial items. These items are consumed widely by individuals within all age groups mainly because of taste, texture, easy accessibility, low cost and their addictive nature. People become dependent on them without even realising the serious health impact they have. Serious consequences can lead to weight gain, gut issues, inflammation, sugar spikes, insulin resistance and diabetes.

Thanks for reading.

Peace and love 🙏

10 facts on Grains: Why are low GI grains healthier? 🙌

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, Blood sugar levels, diabetes, exercise insulin levels, insulin sensitivity, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, Cholesterol, Food, Fruits, veggies, berries, Gut friendly, microbes, healing, health, Heart disease, milk, dairy, curd, yoghurt, Nature,, potato, self healing, Wholesome grains, brown rice, whole wheat bread, flour, millet, oats, buckwheat, steel cut oats, corn, starch, sugar, carbohydrate, glycemic index, low GI, foods, fruits, vegetables

1. Grains are naturally grown from plants like grasses, which are a staple food for humans across the world. Grains are seeds and have basically 3 main parts: a hard outer covering called Bran, which is fibrous in nature. The second covering is called the Germ, which is the most nutritious part and contains vitamins, healthy fats and minerals. The innermost layer is the endosperm, which is a rich supply of starches, the energy source. Whole grain contains all the 3 layers. Commonly found grains are rice, wheat, oats, barley, corn and millet.

2. Grains, after they are harvested, are taken to milling and grinding plants and are cleaned and go through different processes like grinding, separation and bleaching. Depending upon the treatment they undergo, there are different grain types:

• Whole grains, where the three layers are restored, such as brown rice, whole grain wheat, oats. Whole grains are considered the most nutritious grains.

• Refined grains are fine in texture when the germ and bran layers are removed, such as white rice and refined flour.

• Enriched grains are those where nutrients like vitamins and minerals removed after refining are added back, such as enriched white rice.

• Fortified grains are grains that, after milling and grinding, are added with extra nutrients which may not be naturally found, such as fortified with iron and folic acid.

3. Whole grains are wholesome for health, providing starch (energy), vitamins, minerals and fibre. The known health benefits:

• Feeling of fullness helps in portion control and thereby in weight management.

• Lowers insulin levels.

• Lowers bad cholesterol and helps to raise HDL.

• Lowers blood pressure.

• Fibre helps to regulate bowel habits, reduces the risk of heart diseases, diabetes and stroke.

4. Much needed substitutes of regular white rice, white flour pasta, white bread with wholesome grains for daily requirement are:

• Whole grain bread, whole grain pastas, whole grain cereals.

• Quinoa

• Brown rice, black rice, red rice.

• Oatmeal

• Millet, barley, bulgur

• Pop corn

5. Glycemic index (GI): Some grains, after eating, give you instant energy and slowly make you feel worn out. While eating some types of grains doesn’t make you hungry for a long time and gives you enough energy throughout the day. This is because the glycemic index of different types of grains varies. The rate at which the body breaks down a particular type of grain and raises the blood sugar level determines the glycemic index of that grain. It depends on how much processed and refined the grains have been through. The GI ranks from 0-100, with the lowest being the healthiest starch.

• Low GI (less than 55): They are the least processed grains and gluten-free, like millet and quinoa,

• Mid GI (55- 70): Processed to some extent but still contains the bran of the grains like brown rice, whole wheat bread.

• High GI (greater than 70): Refined flour, white rice, white bread.

6. Low GI grains: The rate of 1-100 scale at which the starch is metabolised into sugar and raises the blood sugar level is considered the GI (glycemic index) of that particular grain. The highest GI is white bread, white rice, pastas and potatoes. Low GI grain is when the starch is slowly released for digestion, which is within 0-55. Examples are :

• Brown rice, steel cut oats, quinoa.

• Barley, millets, bulgu

• Sweet potatoes and non-starchy veggies like broccoli, cauliflower, spinach, carrots, beans.

• Fruits like apples, oranges, cherries and berries.

7. Health benefits of Low GI grains :

• No sugar spikes: The low GI grains release the sugar slowly and prevent sugar spikes.

• Fibre is high: These grains have high fibre and make you full for a long time and don’t make you hungry.

• Nutrient-dense: Millet, Barley, Oats, Quinoa, and buckwheat are great sources of fibre, nutritional powerhouses of vitamins, minerals and antioxidants.

8. Common myths:

• Low GI grains are tasteless and bland: In fact, depending on the palate, different methods of preparation can make these grains taste flavourful and a rich energy source.

• Portion matters: Eating large portions isn’t healthy. Always maintaining portion control and appropriate meal timings actually count.

• Too much fat: Adding too much oil and fats like cheese, butter, and oils makes a meal tasty. This isn’t true; in fact, adding natural spices, herbs, a variety of veggies, and less oil can make a meal flavourful and tasty.

• Fruits have high GI: Not true, as many fruits and berries have moderate GI and can be consumed on a daily basis.

9. Apart from grains, other food items with low GI are:

• Dairy like plain, unsweetened Greek yoghurt.

• Meat, fish, poultry, eggs

• Lentils and beans

• Leafy greens, cruciferous vegetables like broccoli, cabbage.

• Avocado has healthy fats.

• Citrus fruits, berries, apples

• Nuts, seeds

10. Takeaway: Whole grains are naturally occurring grains which are least processed, so they contain the required nutrients and fibre, which are necessary for one’s health and wellbeing. Once the grains are milled, crushed, or refined, they lose the valuable nutrients which are beneficial. So, refined grains and food items may taste better but ultimately do more harm than good. Therefore, research has shown that choosing whole grains, the least processed ones, always provides the complete package of nutrients and fibre, which are essential for good health and prevent chronic lifestyle diseases which have become so ingrained in today’s time.

Thanks for reading.

Peace and love 🙏

Food and mood 😇

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, Brain, nervous system, gastrointestinal disease, autism, cancer, deep fried food, detoxification, vegetable,, emotional health, Emotional thinking, thoughts, feelings,fears, pain, anxiety, hurting, Emotional thoughts, Food, Food, eating habits, eating disorders, eating preferences, choices, culture, traditions, travels, family, french fries, happy, happiness, wellness, seratonin, dopamine, sunlight, endorphins, healing, health, Infection,inflammation, life, mental health, Nature,, spiritual, Vitamin, iron, minerals, wellness, Wholesome grains, brown rice, whole wheat bread, flour, millet, oats, buckwheat, steel cut oats, corn, starch, sugar, carbohydrate, glycemic index, low GI, foods, fruits, vegetables

Hello everyone ! Have a wonderful and safe Sunday 🙋🏻

There is an old Spanish proverb “The belly rules the mind” which is indeed true. Food, not only has a significant impact on the physical body and overall health but also on our day to day thinking, decision making, and the entire mental health as well. This saying has been prevalent among various faiths and belief systems from the ancient time. Science has proved in recent times in various researched-based studies.

According to the widely practised Yogic and Ayurvedic literature, everything that is matter arises from a fundamental source called Prakriti (meaning Mother Nature). So, the three primary Gunas (qualities) arises from Mother Nature. The three primary Gunas which are present in all objects and beings surrounding us are – Tamas, Rajas and Sattva. We, human unlike other beings or objects can choose the level of the three qualities in our individual lives and minds depending upon our choices of food, lifestyle and the kind of thoughts we like to cultivate. Our wellbeing and health mainly depend on these preferences. The three states are relative, and keep changing during our day to day life depending on our food choices and lifestyle preferences. Therefore, the three states are:

Satva: It is a state of beingness, in balance, in harmony and a favourable condition. For these qualities to nurture, we need to adapt to the food, that comes directly from Mother Nature. The food that comes from the soil and not from factories. To maintain calmness of mind, we have to adopt and practise Yoga, meditation regularly, which keep the mind stable and peaceful. Such a state is an ideal state of health and wellbeing free from diseases.

Rajas: This is the state of mind related to desires, passion, longing and attachment to worldly pleasures, excessive material goods, excessive work, excessive exercising and even extreme thinking. When we have this state of mind, there is craving for fried, spicy food and stimulants like alcohol, smoking and all sorts of other stimulants.

Tamas: This state of mind is darkness, ignorance and passive. It is the most unproductive state of mind. Such a state mainly attracts overeating, oversleeping, passive state, fearful state. This state of mind mostly attracts fatty meat, processed and refined food.

So, the kind of food, we have on our plate, that we consume every day, or with each meal determines the state of mind, thought process, our prospects of the world, people around us. Therefore, in yogic practises, the ultimate goal is to cultivate the practice of Satva, adopt Satvic food to be close to our Creator, our truest self, our soul.

Not just mentioned in ancient literature, food impact on both physical and mental health have been studied in several research-based projects all over the world in recent times. For decades, we have been surrounded by sugary, refined, processed and fatty foods, which are like impossible to avoid. Because of their easy accessibility, binging on this kind of foods has made it difficult for the body to deal with them. Apart from causing multiple physical health issues, including lifestyle diseases and obesity, they are grievous for our mental health and brain too. Researches have found out; junk foods are not only killing our health but also causes the shrinking of our brain. The primary functions of the brain being the cognitive functions, the ability to think, perform challenging tasks have found to impact the wrong kind of nutrition. Such a diet is found to have a long term effect on normal brain activities and memory. Habitual intake of such foods changes and alter the programming of the brain.

An Australian study found that not just in the adults and adolescence. Still, pregnant women, too who fed on junk foods, gave birth to children who were more aggressive, fearful, throw tantrums and has less tolerable personality. Without Omega 3 fatty acids, and other nutrients dense food, the brain does not develop naturally.

So to conclude, the impact of nutrition in the overall health is wholesome. Not just the diseases but also chronic health issues like autoimmune diseases, obesity, heart diseases, rheumatoid arthritis, diabetes, cancers, celiac disease, irritable bowel syndrome, thyroid issues can be controlled and well managed by changing the diet and lifestyle. Even the impact of nutrition on mental health has been immense. So, with proper diet and lifestyle changes, depression, mood disorders and day to day cognitive functions thought process, task performance, agility, tolerance, decision-making skills could all be improved.

Thanks for reading.

Blessings and much love to all 🙏