Let’s Talk Protein

Recently there was an article in a newspaper on the rising case of TB in diabetics. A leading endocrinologist attributed this to the weakening of the immune system by high sugar levels in diabetics. The one factor that causes low immunity, according to another endocrinologist is the low protein content in Indian diets. The regular Indian diet is rich in carbohydrates, causing a rise in blood sugar. Anyway, more on that later. Let’s talk about protein, the most ignored food component in India.

Low BP

Yet another new research revealed that high-protein diet lowers BP. People who ate the most protein - just over 100 gms/day, were 40 per cent less likely to develop high BP than those who consumed less. The reason for this is interesting - protein contains arginine (an amino acid) that helps to dilate blood vessels.

How Much?

Coming back to proteins, even the food pyramid underplays its importance. I’m often asked by my clients - How much protein should one consume in a day? This varies according to one’s activity level. But on an average, one should consume 1.0 gm protein/body weight. Roughly, one can also say about 50 gms for woman and 60 gms for men. For an exercising person who does weight training, it varies from 1.5 gm to 2.5 gm/Lean Body Mass (LBM), depending on the workout intensity.

The good sources of proteins are eggs, fish, meat, milk and milk products like curds and paneer, nuts, soya, sprouts, beans, buckwheat, quinoa and rajgira. The last ten on the list are also good sources for vegetarians.   

What About Diabetics?

 There is a myth that diabetics should not eat proteins. I think all that I’ve said so far says it all. Let me add that diabetics should also be careful of rising cholesterol levels. So they should opt for low-fat versions of proteins.

But those with high uric acid levels had better avoid purine rich foods like red meat, sardines, mackerels, mussels, yeast and organ meats like liver and kidney. Purine is the breakdown product of certain kinds of proteins. Purines are further broken down to uric acid. Some people cannot process this uric acid causing its levels to rise. The uric acid crystallizes and gets deposited in the joints and kidneys, causing gout and kidney stones. Ultimately, the joint and kidney tissue will be destroyed.

Cannot Digest

Some people complain of an inability to digest proteins. Pepsin, the enzyme used to digest proteins requires an acid to work. So such people should check their acid levels in the stomach. Also, those who take antacids, especially with their meals, retard the digestion of proteins.   

The best cooking methods would be grilling, barbecuing (without burning it), boiling, baking or roasting in small amount of healthy oil. Red meat, especially beef and pork, are high in saturated fats. So these are best restricted to once a fortnight for normal, healthy individuals. They are best avoided by the health conscious, those who have coronary artery disease or any heart health issues like high cholesterol, who are watching their weight or have sedentary lifestyles.
For some more information on protein, check out this link on thehealthsite,com where I have given my inputs for an article related to protein: http://www.thehealthsite.com/fitness/diet-chart-and-tips-for-non-vegetarians/

So Sweet… Sweet Potatoes

So Sweet… Sweet Potatoes

How many of us who have been trying hard to lose or maintain our weight have shunned sweet potatoes? A lot, I’m sure. 

Well, I have a confession to make. I too, did the same, when I wasn’t educated about nutrition and the health benefits of sweet potatoes.

I remember eating it not-so-happy as a kid when my mother made it for breakfast some times. She cooked it with brown chana and seasoned it with green chilies, ginger and urad dal. I found it very boring. I also hated the ginger bit but nevertheless ate it because it was filling. Also, my mother kept telling me that it was a very healthy one too. I never realised that I was a health conscious kid. I'm sure it's thanks to my mother who always incorporated healthy ingredients into our meals and told us about its health benefits.

Over time, I have discovered more exciting ways of eating it and also experimented with a couple of simple recipes (my creations, I can proudly say). 

Check out these quick recipes:

Cook them taking care that they do not become too soft or mushy. Leave the skin on.

- - Dice it. Take 1 tsp oil in a non-stick pan. Heat the pan. Add bit of salt, red chili or pepper powder and chaat masala and sauté on a slow flame for 5 to 10 mins.

- - Make thick slices. Spread a little green chutney on one side. Heat a non-stick pan. Spread 1 tbsp oil on it. Place the slices with the chutney side down and cook on a slow flame. Flip them and cook the other side.

Pic Courtesy: Sanjana Kodical

   - Make thick slices. Sprinkle little salt and red chili or pepper powder on one side. Heat a non-stick pan. Spread 1 tbsp oil on it. Place the slices with the masala side down and cook on a slow flame. Flip them over and cook the other side as well. (You can see the image above).

- If you are very rushed and don't have time to roast it. Just sprinkle salt and pepper powder on the slices and enjoy it. I use this as a substitute for carbs at dinner, sometimes.
- Make thick slices. Make a bhajiya batter with besan and rice flour. Heat a non-stick pan. Spread 1 tbsp oil on it. Place the bhajiyas and fry on slow flame .

I will share some more healthy sweet potato recipes with you some time later. I am trying out a few interesting ones.

Coming back to myths about sweet potatoes, it is regarded as poison by weight watchers. It is put in the same category as potatoes. Now, potatoes again, is not a vegetable that has to be shunned by weight watchers. Potatoes are fattening, is again a myth. It’s how you cook it that makes it fattening and unhealthy. But more of that later, let’s stick to sweet potatoes now. Even those on a muscle gain diet can use it as a pre and post workout snack. 

Read more here. I am attaching the link to my article: 
10 Reasons To Eat Sweet Potatoes in thehealthsite.com 

http://www.thehealthsite.com/fitness/10-reasons-to-eat-sweet-potatoes/