Don't Overlook Beans!

The populations with lower intake of animal protein and higher intake of various beans including soy bean & soy bases foods have found notable low risk of coronary heart disease. Soy protein lowers plasma, total & LDL cholesterol in hypercholesterolemia conditions. It has shown to significantly reduce hepatic cholesterol and increase bile acid excretion. Hydrophobic undigested and high molecular weight undigested fractions of soy protein have been shown to lower cholesterol and bind bile acid even more than soy protein.  Bile acids are acidic steroids synthesis in the live from cholesterol after conjugation with glycine or taurine. The hypothesized possible mechanism by which dietary fiber lowers cholesterol on the binding of bile acid and increasing their fecal excretion. The healthful and cholesterol lowering properties of food fractions by evaluation the vitro bile acid binding between vitro studies showing that cholestyramine binds bile acids and cellulose does not. In vitro binding of bile acid by soy bean, black eye bean, garbanzo and lima bean was determined, using a mixture of bile acids.

 The results indicate that bile acid binding by garbanzo is highest followed by  black eye beans and lima beans at equal and at last soy beans shows their relative health-promoting potential. Incorporation of garbanzo, black eye and lima bean in diets should be encouraged. Data suggest that, of all four kinds of beans tested, bile acid binding may be related to phytochemical i.e. flavanoid, tannin, estrogenic content, anionic, cationic, physical and chemical structure, composition and metabolites produced during digestion or their interaction with active binding sites, or their interaction with active binding sites.

References:
Summary written by Aysha Marium, M.phil Scholar. 

Article: In vitro binding of bile acid by soy bean ( Glycine max ), black eye bean ( vigna unguicilata ) , garbanzo ( cicer arietinum ) and lima bean ( Pharsalus Lunatus )/T.S Kahlon , Q. Shao.

Image courtesy: torontosum.com

Cardiovascular diseases, Cancer And Bile Acid Binding

In vitro bile acid binding can be used as tool to evaluate cholesterol lowering and cancer risk reduction ability of food. Bile acid are end product of cholesterol metabolism, synthesized in liver and required for fat absorption in gastrointestinal tract. Absorbed fat metabolism leads to cholesterol production in body. Bile acid binding of food prevents their reabsorption and stimulates blood and liver cholesterol conversion into bile acid. Secondary bile acids increase the risk of colorectal cancer. Excretion of bile acid is the major route cholesterol removal from the body. Bile acid binding values determined relative to Cholestrymine ( Bile acid binding, cholesterol lowering drug) binding is a cost effective method for screening foods and food fractions to evaluate their health promoting potential.

Studies suggest that cooked whole grain hard, red winter and hard white winter wheat have significantly higher health promoting potential than their cooked pearled grain counter-parts. It shows red colour associated with whole grain may not necessarily indicate high health benefits.  

Rice and wheat brans have significantly higher Bile acid binding capability than corn and oat bran.Wheat fiber and bran binds bile acid, provides bulk in feces hence prevent colon cancer. Studies show milling improves Bile acid binding. It could be concluded that finer particle size whole grain flour have higher health beneficial effects.

It's been found that process technologies (extruding, shredding, toasting and flaking) and fortification could be used to enhance bile acid binding capability of ready to eat cereals.

"Whole grains and cereals made from whole grains and bran (rice, oat and barley) and legumes, when consumed regularly, can help lower the risk of cardiovascular diseases and certain cancers and improve public health."

Reference:
Health promoting potential of Cereals, Grain fractions, and beans as determined bu their in vitro bile acid binding by T.S Khalon
Image source: tumbler.com

Fat Phobia

Most of the people think fat should not be a part of their healthy life. To avoid fat people use fat-free products which usually have loads of refined carbs and sugars to maintain acceptable taste profile. Ultimately such diet leads to obesity.

The truth is human body do need certain amount of fat to maintain regular body functions. Fat is the structural component of the cell, body needs it for cell repairing. Too low fat diet disturbs the absorption of fat soluble vitamins and antioxidants. Cutting fat too much can lead to constant hunger. Dr. Cate has efficiently summarized reasons to eat fat in the following pictorial illustration. 

Fat servers many physical, chemical and nutritional functions in the food. Fat improves the flavor, provides creamy texture and glossy look to the food.

Few sources of good fats.
Image courtesy: Women's health mag

One shouldn't avoid fat completely but monitor the quality and quantity of fat. Prefer unsaturated fat and high density lippoproteins (HDL). Polyunsaturated fatty acids (PUFA) keep heart healthy, they reduce serum cholesterol level. Take fats which are liquid at body temperature. Avoid shortenings and hydrogenated fat. By the process of hydrogenation liquid fat is converted into solid fat at room temperature, during this process there are chances of formation of trans fatty acids.

Are you still fat phobic?

Healthy Eating Misconceptions

There are many false believes about healthy eating like 

• I'll be starving if I eat healthy.
  
• Healthy meal planning means budget imbalance.
  
• I have to incorporate low calorie / low fat / sugar free processed products in my plate.
  
• Only vegetables are healthy and I love meat.

Healthy eating doesn't mean eating less portions but eating in balance. Place fruits and vegetables in leading role supported by a cast of whole grains, protein rich foods like sea food, chicken, lean meat, cheese etc. 

Example of healthy plate

Do not eliminate fats completely. Fat is satiating, cutting it too much can lead to constant hunger. Avoiding fat led to overeating refined carbs and sugar, which ultimately increased calorie intakes.

Have a look at these pictorial illustrations and think again are you really going to starve with healthy choices?

Junk food is temporarily satisfying. It only provides empty calories and virtually no nutritional benefits. 

"Because we are what we eat, we can literally transform our bodies and minds by choosing inspiring diet."

Sweet Potatoes Are Really Sweet

 November is sweet potato awareness month, best time to incorporate these nutritious vegetable in your plate. 
Sweet potatoes are starchy tubers packed with vitamins, minerals and antioxidants. It is a good source of fiber, beta carotene (precursor of vitamin A), Vitamin C, magnesium and potassium. Sweet potatoes are low in sodium, fat free and cholesterol free.This nutritious vegetable has low glycemic index. They appear to stabilize blood sugar level.

Have a look at informative chart I found from Whole foods website.

Select sound and firm roots without bruises, wrinkles and decay. Choose deep orange color sweet potato for more food value.

Before cooking sweet potatoes, scrub skin and trim off any bruised or woody portions. 

Store them at cool and dry place but do NOT refrigerate. Refrigeration develops a hard core and undesirable taste after cooking.

Sweet potatoes can be baked, boiled, fried, broiled, canned or frozen. They can also be cooked in the microwave oven.

References: 

United States Sweet Potato Council

Aggie Horticulture

The Comprehensive Resource of Food Safety Tips

Unfortunately many people don't have enough time to study details about good hygiene practices, safe shopping, cooking and handling tips. If you are one of them, don't neglect your health. Read little but implement whatever you have read.

I want to share a very useful and comprehensive resource with all busy health concerned fellows, suggested by Matthew Pelletier. It's titled 'The Comprehensive Resource of food Safety Tips'. It's the only food safety tips resource that is backed by statistical data to underscore the importance of each tip. It covers:

• Prevention tips and techniques of storage, shopping and handling of food.
• Cooking and refrigeration precautions.
• Food poisioning preventions
• Food Intolerance and allergies

The first wealth is health - Ralph waldo Emerson

Stylish Victims

Nowadays many unhealthy trends are common among youth as style statement. Teens who are less confident follow others blindly irrespective of the harms. I am so cool,This is fashion like statements are being used to promote these unhealthy activities.

Hey don't you smoke? 

According to Asian American and Pacific Islander Adolescence Cigarette smoking review peer pressure, cultural norms and family smoking, and the environment are the factors influencing initiation of tobacco use. The most widespread causes cited by young people to start smoking is peer pressure. One the growing trend to consume tobacco is sheesha smoking which is more harmful than cigarette smoking. It has become increasingly popular in recent years with cafes popping up in the cities across the country. 

Dr Khalid Anis, chairman of NTAG in Manchester, says: "There's a misconception that sheesha is not as bad for you as cigarettes, because the tobacco is flavoured and passes through water first. But the carcinogens and nicotine are still there. So a regular sheesha smoker can expect to be at risk to the similar health problems that cigarette smokers face, whether that's respiratory, heart disease or cancer. As with any other tobacco product, I expect regular sheesha smokers will find it addictive, to the point that they may need it every day." (source)

Based on scientific evidences it is concluded that smoking causes heart disease, cancers of the lung, larynx, oral cavity, and esophagus, chronic bronchitis, emphysema, chronic obstructive pulmonary disease. Passing sheesha from on person to another is unhygienic and  may cause communicable diseases. 

Its "just" 12 am, Are you going to sleep? 

Various factors that interrupt sleep leading to sleepless nights are drugs, smoking, chemicals, excessive work and tiredness. Being a night owl has become one of the most popular trend among youngsters. It has both biological and sociological disadvantages. 

This is not just a Montessori rhyme but a Lifestyle taught by our teachers

Harmful effects of staying up late are more than drowsiness and waking up late next morning. It can be a cause of heart diseases, stroke and production of harmful hormones and chemicals.(source)

Set your goal today!

Oh you don't have long nails, how old fashioned!

Generally health experts agree that nails should be trimmed short and kept clean for optimal nail health. Germs or bacteria can grow between or under long nails. We use hands every day coming in contact with hundred of objects, even other people. People working with food or health industries run an increased risk of passing on harmful bacteria. Various health issues associated with keeping long nails are:

Image source: Trend hunter fashion

• Injuries caused when finger nails gets jammed between doors.
• Typing with long finger nails; It’s not only awkward, it can also lead to unnecessary strain on your fingers and hands
• Nails longer than 1 inch are five times more likely to carry pathogens that cause yeast and staph infections 
• Artificial acrylic nails are more prone to infection and take longer to heal or disinfect when worn long
• While scratching oneself Long nails may acquire germs that can be passed on when you eat, wash or feed with the same long nails.(source)
  
  Most of the people consider these bad habits as a symbol of modern society and high fashion. One should not follow any culture, habit or manner blindly. Be smart! 
  
  “Don't compromise yourself. You are all you've got.” Janis Joplin