Saffola Life - Keep Your Heart young

A CLOSER INSIGHT INTO DIABETES

The news is out! By the year 2025, almost fifty million Indians will be Diabetic. Furthermore, there is strong evidence that Indians have a stronger genetic predisposition to diabetes.

Environmental and lifestyle changes are mainly responsible for this epidemic of Type 2 diabetes in our country. Obesity, especially around the abdomen, due to physical inactivity, and consumption of a high-calorie/high-fat and high sugar diets are causing more damage. When it comes to Diabetes, Prevention is the only cure.

What if you have already been diagnosed with diabetes – Medications or Insulin (as prescribed by your Diabetologist ) along with a fine tuning of diet and exercise can aid in good glycemic control.

Read this and more in this section…….

Diabetic? When out, eat smart

Watching calories while eating out? Our busy way of life means we eat more meals in restaurants, or from fast food outlets. With a lot of food options to choose from, making healthy food choices is one of our biggest challenges when dining out. With a few hints, you can enjoy meals and make healthy choices away from home.

Pre-Meal Tips

• Do not go to the restaurant really hungry. By the time your meal actually arrives at the table, you will likely be famished and then overeat or load up on bread. Plan to have a healthy snack about an hour before you go to the restaurant.
• As you wait for your dinner, enjoy some sparkling water with lemon. Avoid pre-meal cocktails.
• When ordering an appetizer, stay away from large servings. (Some appetizers contain all the calories you should be eating in the whole meal.) Share it or order one that is only a few bites
• Avoid fried appetizers, breads and dips. If you feel you may be tempted by rolls, ask that they be removed from the table.
• Try to skip dessert, but if you decide to order one, share it. By the end of a meal, a couple of bites of dessert are usually all you need, but if you order one just for yourself, you'll likely eat the whole thing.

Ordering the main meal :-

• If you're in the mood for pasta, look for tomato-based sauces rather than cream-based sauces. Tomato-based sauces are much lower in fat and calories. In addition, the tomato sauce (or marinara sauce) can count as a vegetable!
• When choosing a soup, keep in mind that cream-based soups are higher in fat and calories than broth-based soups. Soup can serve as a great appetizer to a meal, or as an entree. Most soups are low in calories and will fill you up.
• Look for items on the menu that are baked, grilled, dry-sauteed, broiled, poached, or steamed. These cooking techniques use less fat in the food preparation and are generally lower in calories.
• Select entrees with fruits and vegetables as key ingredients, as they are a good source of dietary fiber, as well as of many vitamins and minerals. However, vegetarian dishes can be higher in calories if prepared with cheese, butter and other more calorie-rich ingredients.
• A salad is typically a good choice, but be aware that dressings and toppings like cheese and croutons can add fat and calories.
• Fish and seafood dishes are great choices for the diet-conscious diner, but keep in mind to order them baked, broiled, sautéed, poached, steamed or grilled rather than fried.
• For meat dishes, look for leaner cuts, such as skinless chicken breasts
• Choose items made with whole grains. Examples include whole-wheat bread, tortillas and pasta, as well as dishes made with brown rice.
• Select foods that are flavored with spices and fresh herbs, as those items are more likely to have lower fat and sodium content
• If you are craving dessert, opt for something lower in calories and fat, like sorbet, fresh berries or fruit. Or better yet, share your dessert with your dining partner.
• If you have questions, ask your server or other restaurant staff about how items are prepared and what the ingredients are.

Dessert - to have or not?

• Share an appetizer or a dessert with a friend. Half the dish equals half the calories.
• Stop eating when you are full — listen to the cues your body gives you.
• Take half of your meal home. The second half can serve as a second meal. (Two meals for the price of one: What a deal!)

‘What seems to us as bitter trails are often blessings in disguise'.

Oscar Wild was so true when he so quoted. And, it is something that holds true in every aspect of life, even our food. Wondering how? Well, bitter foods, probably give sweet returns; like fenugreek, which is truly a blessing in disguise.

Fenugreek (methi) is a popular Indian condiment used in a variety of recipes. It has been widely used in Ayurvedic as well as Chinese traditional medicine to induce labor, lactation, to aid digestion and as general health and wellness tonic. The fenugreek seeds are composed of protein, fiber, tannic acid, volatile oils, steroidal saponins, flavanoids, and polysaccharide.

Traditionally, fenugreek seeds have been used for centuries to enhance milk production and improve lactation among lactating women. Also, fenugreek paste is externally applied to heal the local inflammation. Furthermore, in Ayurveda and Unani medicine, it is used to treat epilepsy, paralysis, gout, dropsy, chronic cough and piles.

In the last few decades, more and more research has been carried out to explore this wonder food. The most prominent of all being - the hypoglycemic action. Regular consumption of fenugreek seeds has been noted to lower fasting blood glucose, post prandial blood glucose, improve glycemic control and also gain relief from symptoms. Besides, defatted fenugreek seeds have been effective in decreasing total serum cholesterol, LDL cholesterol, VLDL, serum triglycerides. But, it failed to show any effect on HDL cholesterol.

Research studies have postulated some possible mechanisms for such an effect.

Fenugreek seeds contain considerable amounts of glycosidal saponins like tigogeninand diosgenin.These saponins inhibit the absorption of cholesterol.

• Saponins
• Adsorb bile acids on their surface
• Increase in the loss of saponins by fecal excretion

Considering the benefits of fenugreek, many medical practitioners and nutritionist recommend daily intake of fenugreek. Fenugreek has a slight bitter taste. To reduce the intensity of this bitterness, it is advisable to slightly roast the seeds before using them. Fenugreek seeds can be easily germinated. Many different preparations can be made using fenugreek. Germinated fenugreek can be made into a vegetable. It can be used as a spice in most of the preparations. It can also be incorporated as a seasoning. In south India, it is roasted, powdered along with some turmeric and a pinch of salt. This powder is had after mixing it with rice, before starting with the meal.

According to clinical studies:

• General dose range: 2-6 ml/day of liquid extract
• Diabetes mellitus: 50-100g daily in divided doses with meals or 1g ethanolic seed extract ( practically difficult )
• Lipid lowering action: 18g germinated fenugreek or 100g de fatted fenugreek in divided doses with meals
• External application: 50g powdered seed in 0.5-1L hot water, apply topically to affected areas.

How will you incorporate it in your daily diet ?

• Soaked methi seeds swallowed with water , early morning
• Methi Seed Powder ( with curds , buttermilk , salad )
• Methi Seed Sprouts ( which surprisingly taste sweet instead of bitter ) added to to salad

Keeping in mind the fruitful effects of this wonder food, it is time to welcome it into our kitchens and our diet with open arms.

10 tips – Healthy Necessity In Diabetes

Diabetes is not a dreadly disease as it sounds. It is a very manageable disease; here are few steps to consider if you are Diabetic.

• Include whole grains such as wheat, brown rice, bajra, jowar, nachni, oats.
• Use Saffola Diabetic Management Atta Mix in daily food preparations.
• Include protein sources such as moong, matki, chavali, kabuli chana, rajma, soybean, egg white, fish, chicken as they helps to control between-meal hunger.
• Prefer skimmed milk, curd, low fat paneer.
• Include Salad (cucumber, tomato, onion, carrot, Beetroot, radish) in lunch as well as dinner (without mayonnaise or a high fat dressing)
• Intake of cinnamon, garlic, onion, bitter gourd guar gum is known to considerably reduce blood glucose level.
• Have 1-2 fruit everyday.
• Use 3- 4 tsp of oil per person/ day
• Make right choices when eating out prefer steamed, grilled, roasted foodstuffs over deep fried, high fat products.
• Exercise for 30 to 45 minutes daily as physical activity significantly lowers blood sugar.

Many doubts and queries in mind then just simply go through these FAQ and be free from it.

A confused mind with confused possible answers then just go below and find the true answers and facts towards Diabetes.

Eating Too Much Sugar Causes Diabetes.

Carbohydrates Are Bad.

Protein is Better than Carbohydrates.

High dosage of insulin injection can cover up whatever you Eat.

Diabetic need to give Up Your Favorite Foods.

When you’re diabetic, say no to desserts.

Artificial Sweeteners are Dangerous.

Diabetes Type 2 is hereditary. It can not be prevented.

Insulin cures diabetes.

Improving your eating pattern by simply brushing through the below tips will help you in managing Diabetes.

Do's

• Eat wholegrain foods which are high in fiber foods such as whole meal bread, beans, peas and lentils.
• Eat lots of fresh fruit and vegetables for soluble fiber and vitamins
• Get first class proteins from skimmed milk, egg whites, bony fish and poultry. Soybean and pulses are alternative sources of protein
• Regularly consume fenugreek seeds, psyllium husks, flax seeds
• Spread food into smaller portions throughout the day
• Weight loss helps maintain better blood glucose control

Don'ts

• Consuming foods high in concentrated carbohydrates –carbonated beverages, fruit juices, sugar syrups, whole fruits like custard apple/mango/banana/jack fruit/grapes/chiku.
• Use of animal fats and hydrogenated fats which aggravate the diabetic complications.
• Being overweight.
• Overdose of insulin after having larger meals
• Negligence towards the prescribed medications.

INULIN AND INSULIN….ARE THEY DIFFERENT?

Most people often confuse insulin with inulin. Insulin is a hormone secreted by beta cells of islet of Langerhans while, Inulins are a group of naturally occurring polysaccharides (several simple sugars linked together) produced by many types of plants. They belong to a class of fibers known as fructans. Inulin is used by some plants as a means of storing energy and is typically found in roots or rhizomes. Most plants which synthesize and store inulin do not store other materials such as starch.

Why is inulin so special?

Inulin is used increasingly in foods because it has unusual nutritional characteristics. It ranges from completely bland to subtly sweet and can be used to replace sugar, fat, and flour. This is particularly advantageous because inulin contains a third to a quarter of the food energy of sugar or other carbohydrates and a sixth to a ninth of the food energy of fat.

Health Benefits

• It increases calcium absorption and possibly magnesium absorption, while promoting the growth of intestinal bacteria.
• Inulin has been used in many countries to replace fat or sugar and reduce the calories of foods such as ice cream, dairy products, confections and baked goods.
• Nutritionally, it is considered a form of soluble fiber and is sometimes seen as a prebiotic. The consumption of large quantities (particularly by sensitive or unaccustomed individuals) can lead to gas and bloating.
• Inulin has a minimal impact on blood sugar, and—unlike fructose—is not insulemic and does not raise triglycerides, making it generally considered suitable for diabetics and potentially helpful in managing blood sugar-related illnesses. Because normal digestion does not break inulin down into monosaccharide, it does not elevate blood sugar levels and may therefore be helpful in the management of diabetes.
• Inulin is used to help measure kidney function by determining the Glomerular filtration rate (GFR). GFR is the volume of fluid filtered from the renal (kidney) glomerular capillaries into the Bowman's capsule per unit time.
• Inulin also stimulates the growth of bacteria in the gut. Inulin passes through the stomach and duodenum undigested and is highly available to the gut bacterial flora. This contrasts with proprietary probiotic formulations based on Lactic acid bacteria (LAB) in which the bacteria have to survive very challenging conditions through the gastrointestinal tract before they are able to colonize the gut.
• The best-known nutritional effect of inulin is its action to stimulate bifidobacteria growth in the intestine. The bifidogenic effect of inulin and oligofructose has been well proven. Health benefits ascribed to Bifidobacteria include the following: inhibiting the growth of harmful bacteria, stimulating of components of the immune system and aiding the absorption of certain ions and the synthesis of B vitamins.

Where will you find inulin?

• Inulin is generally recognized as safe (GRAS) by the FDA.
• Many foods naturally high in inulin or fructo-oligosaccharides, such as chicory, garlic, onion, and leek, have been seen as "stimulants of good health" for centuries.

So, friends if you want to stay away from insulin, incorporate inulin in your diet!

Remember, insulin is a therapy and inulin is your weapon to keep the disease at bay…

SUGAR :THE REAL CULPRIT

It's something you can't miss out while you are having your morning tea….. Your favourite dessert ….. Gradually followed by the laid common tradition of eating something sweet before the start of any new work!!!!!!

Sugar is a source of energy in the diet. It is a form of carbohydrate and, just as other carbohydrate-rich foods such as bread, potatoes, rice and pasta generate energy when they are oxidized, so too does sugar.

Why does your body need sugar?

The level of sugar in the blood is usually kept relatively constant. Following short bursts of energy it may dip slightly, but under the control of hormone regulation it returns to normal quite quickly. Failure of this normalization of blood glucose is the problem experienced by people with diabetes.

Sometimes sugar is a preferred source of energy. For example, many people will know that flat seven up is the only thing that will see a young child through a bout of gastroenteritis, helping to avoid dehydration and hospitalization. Also, very ill hospital patients are sometimes given a solution of sugar in water, which is lifesaving.

Sugar is positioned at the top of the food pyramid alongside confectionery, fats and oils. There is no recommended daily amount of sugar. Instead, it is generally advised to use small amounts of sugar in the diet.

Sugar and its different faces: ------

• Fizzy drinks
• Marmalade
• Biscuits
• Jam
• Cakes
• Sugar-coated breakfast cereals
• Marshmallows
• Energy bars
• Jellies
• Gums
• Ketchup
• Toffee
• Chocolate
• Ice-cream
• Milk shakes

Sugar in the Negative Limelight

• Sugar has also been implicated in diabetes. However, it has been known for a long time that sugar does not cause diabetes. The total amount of carbohydrate consumed is the important issue for the person with diabetes, not how much sugar they eat.
• Sugar has also been implicated in dental caries and here the evidence is that the frequency of sugar consumption has an important role to play in the development of dental. Sweets should not be chewed for long periods between meals as this prolongs the acid attack on the teeth, which weakens the enamel and eventually wears away a hole in the tooth.

In addition to throwing off the body's homeostasis, excess sugar may result in a number of other significant consequences.

• Sugar can suppress your immune system and impair your defenses against infectious disease; also contributes to obesity.
• Sugar can produce a significant rise in total cholesterol, triglycerides and bad cholesterol and a decrease in good cholesterol.
• Sugar causes a loss of tissue elasticity and function.
• Sugar feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder and stomach.
• Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD)…… well the list certainly seems endless so all we have to how much we add in our daily diet.... as it is known fact that it does make very plain food taste much better and so it adds great enjoyment to food.

So…be more careful of the Sugar in disguise!!

EDIBLE OILS – THE GOOD, THE BAD & THE UGLY

Fat plays an important role in a healthy diet. It provides energy and essential fatty acids, which are necessary for good health. It helps to maintain healthy skin and to regulate cholesterol metabolism, and it contributes to substances in the body called prostaglandins, which regulate other body processes. Dietary fat aids in the absorption of the fat-soluble vitamins A, D, E, and K, and it helps to satisfy the appetite by making you feel full after eating.

Despite all the important functions of fat, there is clear evidence that a diet that is too high in fat can contribute to many health problems, including some types of cancer, heart disease, diabetes, and obesity. High intakes of saturated fat, trans fat, and cholesterol increase the risk of unhealthy blood fat levels. In general, a healthy amount of fat in the diet ranges between 20% and 35% of total calories.

The types of fat that appear to be good for heart health are monounsaturated fats, polyunsaturated fats, and a type of polyunsaturated fat called omega-3 fatty acids.

Types of cooking oils

All fats, including cooking oils, are a mixture of saturated, monounsaturated, and polyunsaturated fatty acids in varying proportions. There is no such thing as a saturated-fat-free oil or one that contains only polyunsaturated or monounsaturated fat.

Fatty acids, the units that make up fats, differ primarily in the amount of hydrogen they contain. Saturated fatty acids contain the most hydrogen, while monounsaturated and polyunsaturated fatty acids contain less hydrogen. A fat's consistency at room temperature is a due to its fatty acid makeup: Vegetable oils that are liquid at room temperature contain high amounts of unsaturated fats and little saturated fat. Coconut, palm, and palm kernel oil, which have more saturated fat, are solid at room temperature. Stick margarine that is made with hydrogenated fats and butter, which is high in saturated fat, are solid at room temperature.

Cooking oils differ in their "smoke point," or the temperature to which they can be heated before they smoke, discolor, and break down. At the smoke point, the oil not only smokes and begins to emit unpleasant odors, but it also imparts unsavory flavors onto the food.

Reaching the smoke point means you are approaching the "flash point," which is when the oil can erupt into flames.

Factors that will lower the smoke point of an oil include the number of times an oil has been used, the length of time it has been heated, any exposure to light, oxygen, and high temperatures during storage, and the presence of substances such as salt or food particles in the oil. Cooking oils with a high smoke point can be heated to high temperatures before burning. Knowing cooking oil's smoke point gives you some indication of whether it is good for cooking and frying.

THE GOOD…….

Monounsaturated fats actually help to lower total and bad (LDL) cholesterol levels, without negatively affecting your good (HDL) cholesterol levels

Polyunsaturated fats also help to lower total cholesterol; however, some research shows they may also lower good (HDL) cholesterol in the process. Some polyunsaturated fats are also good sources of omega-3 fatty acids, which have been shown to decrease the risk of blood clotting and inflammation. Because inflammation is at the base of many chronic diseases, including coronary heart disease, dietary intake of omega-3 fatty acids is considered beneficial to lower the risk.

Oils high in monounsaturated fat

While all cooking oils are a mixture of types of fatty acids, most can be categorized as being high in one of the three types of fatty acids: monounsaturated fat, polyunsaturated fat, or saturated fat. The following oils are high in monounsaturated fat.

Canola oil.

This oil is extracted from rapeseeds (a plant in the mustard family). The word "canola" was derived from "Canadian oil, low acid" in 1978.The oil is also known as "LEAR" oil (for Low Erucic Acid Rapeseed). It is versatile, neutral tasting, high in omega-3 fatty acids, and very low in saturated fat. It can be used in salad dressings or in cooking.

Olive oil.

The oils extracted from olives range from light amber to green in color and from bland to very strong and even spicy in flavor. Olive oil can be graded or classified as virgin, refined, or pure. Virgin or extra-virgin means the oil has been produced by the use of physical means (expeller-pressed) and there has been no chemical treatment during processing, resulting in a full-flavored oil. Extra-virgin oil is the highest grade and comes from the first pressing of the olives. Refined means the oil has been chemically treated to neutralize strong tastes and acids. Pure olive oil and products simply labeled "olive oil" may be a combination of virgin and refined oil. Unfiltered means the oil contains small particles of olive flesh. Light refers to flavorless or refined olive oil; it is not lower in calories. Olive oil blends are mixtures of olive oil and other, often less expensive, oils.

Peanut oil.

This bland oil is made from pressed, steam-cooked peanuts. It has a fairly high smoke point and is good for cooking methods that involve high heat, such as frying, because it does not absorb or transfer flavors.

Rice bran oil.

This mild oil is extracted from the germ and inner husk of rice. Rice bran oil is popular in Asian cuisine because of its high smoke point and suitability for high-temperature cooking methods such as deep-frying and stir-frying.

Sesame oil (Til ka Tail).

This pressed oil is made from either untoasted sesame seeds, resulting in a light-colored oil, or toasted sesame seeds, for a dark-colored oil. Light sesame oil has a nutty flavor and is good for frying, while dark sesame oil has a strong flavor and is generally added to dishes in small quantities for flavor just before serving. Sesame oil has a high smoke point and is the least prone among oils to turn rancid. It is a good source of both monounsaturated fat and polyunsaturated fat.

Flaxseed oil (Alsi ka Tail).

This oil is made from the seeds of the flax plant and is often used as a dietary supplement rather than a cooking oil. It is high in omega-3 fatty acids and contains a group of chemicals called lignans that may play a role in cancer prevention.However its strong flavour makes it unsuitable for general cooking.

Safflower oil.

This oil made from the seeds of the safflower plant is almost flavorless and colorless. It is a favorite for salad dressing, because it does not solidify when chilled, and is also used in cooking. Safflower oil that is labeled "high-oleic" has a higher monounsaturated fat content than safflower oil that is not so labeled.

Soybean oil.

This refined, mild oil is produced by cracking soybeans and chemically extracting the oil. Soybean oil is high in omega-3 fatty acids and is used extensively in commercially prepared foods but less often as a home cooking oil.

Sunflower oil.

This light, odorless oil is pressed from sunflower seeds and is a good all-purpose oil. Like safflower oil, sunflower oil labeled "high-oleic" is higher in monounsaturated fat than sunflower oil not labeled with that term.

Omega-3 fatty acids are found primarily in

especially higher-fat, cold-water fish such as mackerel, salmon, sardines, albacore tuna, and lake trout. However, there are some plant-based products that are high in omega-3 fatty acids, including soybean oil, canola oil, flaxseeds, and walnuts. Omega-3 fatty acids lower the risk of heart attacks by preventing blood platelets from clotting and sticking to artery walls. Reductions in heart disease risk, depression, and rheumatoid arthritis symptoms have been reported with the use of omega-3 fatty acid intake. Furthermore, there is an increased interest in the use of omega-3 fatty acid supplementation for other psychiatric illnesses and prevention of Alzheimer's disease.

THE BAD…

Dietary cholesterol is a fatlike substance found only in foods of animal origin such as meats, egg yolk and milk It, too, can raise LDL cholesterol levels.

Oils high in saturated fats

A high intake of oils high in saturated fat can lead to a high LDL cholesterol level.

Coconut oil.?

This oil, also known as coconut butter, is extracted from the inner flesh of coconuts. It has a longer shelf life than other vegetable oils and is highest in saturated fat of all cooking oils. Unrefined, or virgin, coconut oil is derived from fresh coconut. Refined coconut oil is derived from copra, the dried coconut meat.

Palm oil.

Palm oil is obtained from the fruit of the palm tree. It is reddish in color because it contains high amounts of beta-carotene. It is also high in saturated fat and semisolid at room temperature. Palm oil is the most widely produced vegetable oil in the world and is used primarily in processed foods.

THE UGLY……

Trans fat raise low-density lipoprotein (LDL, or "bad") cholesterol levels in the blood, which raises the risk of developing heart disease. Trans fat additionally decreases high-density lipoprotein (HDL, or "good") cholesterol levels. Most trans fats are those oils that have been hydrogenated (hydrogen added to oil while processing) The goal of partial hydrogenation is to add hydrogen atoms to unsaturated fats, making them more saturated and stable and hence improve their shelf-life.

The primary health risk identified for trans fat consumption is an elevated risk of coronary heart disease. There is evidence to suggest that trans fats increase risks for type 2 diabetes, obesity, liver dysfunction and erectile dysfunction.

Basically, trans fat is made when manufacturers add hydrogen to vegetable oil--a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats. Trans fat can be found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils. Indian snack dishes such as samosa, kachori, bhature, jalebi, are likely to have high amounts of trans fats since they are made in the hydrogenated oils commonly referred to as Dalda.

Choosing a cooking oil

Remember that all cooking oils that are mostly liquid at room temperature contain the same number of calories—about 120 calories per tablespoon (15 ml)—and contain no trans fat or cholesterol. Because cooking oils are 100% fat and are high in calories, use as little as possible. To minimize the amount of oil you use when cooking on the stovetop, try using nonstick pans and an oil mister to spray a thin coating of oil onto the pan. use measuring spoons or cups to carefully measure out the desired amount if more is required.

For heart health, select cooking oils with the lowest levels of saturated fat and the highest levels of monounsaturated and omega-3 fatty acids. Examples of heart-healthier oils include canola oil, olive oil, flaxseed oil, and walnut oil. If you are looking for an oil to add flavor to your cooked dishes or salad dressing, choose a nut oil, toasted sesame oil, or an unrefined olive oil.

Which oil	Contains	Smoke point
Flaxseed Oil	Polyunsaturated fats , omega 3 fats	225° F
Canola Oil	Monounsaturated fat	425° F
Olive Oil	Monounsaturated fat	325° F
Peanut Oil	Monounsaturated fat	350° F
Safflower Oil	Polyunsaturated fats	450° F
Sunflower Oil	Polyunsaturated fats	460° F
Corn Oil	Polyunsaturated fats	320° F

THE POWER OF FENUGREEK SEEDS : ITS MAGIC FOR DIABETICS