MYTH:
From the three meals consumed during the day, carbohydrates give 55 per cent nutrition to the body. “We have sugar cravings through the course of the day and we look for short eats that are low in calorific and nutritional value. Rice satiates these cravings,” says Vidya Ramasubramaniam, senior nutritionist at Cloud Nine Hospital. For those battling the bulge, brown rice is an option that produces pronounced results.
Consuming brown rice reduces your risk of type 2 diabetes. By replacing white rice with brown rice, you can give a boost to your weight loss efforts and your overall health. Rice bran (fibre in brown rice) and rice bran oil (oil in brown rice) can help reduce your cholesterol levels. Brown rice is a good source of vitamin B, iron, zinc, magnesium and a moderate source of protein and fibre.
What it should be consumed with : The best way is to add plenty of veggies to your brown rice like carrots, peas, beans, cauliflower and capsicum. This not only increases its fibre content, but also provides essential vitamins and minerals. “Rice should be had with dal to balance the nutritional value of protein,” says Ramasubramaniam.
Ideal quantity : Around 40-50 gm (uncooked form) in a day. Add variety to your diet to obtain maximum benefit of nature's vast resources of nutrition. A diabetic can have it three-four times a week.
Does it cure any illness?: “White rice is easier to digest than roti or brown rice as it converts starch into glucose faster. Hence, it can be consumed in conditions like weakness, indigestion and hypoglycemia. It should be had by sportspersons who need carbohydrates before events,” says Payal Banka, registered dietician from Dietburrp.com.
MYTH:
People suffering from arthritis or regularknee and back pains, children andelderly must consume this. Health liesin the balancing act. Hence droppingany food item from your list completelyis never a good idea.
What it should be consumed with:It can be used as a cooking medium foryour vegetable gravies or on phulkas.
Ideal quantity:“The ideal total fat intakefor a healthy individual is 20 percent of total calorie consumption.This 20 per cent has to be properly
distributed between saturatedand unsaturated fat. Hence,ghee can account for 1 teaspoonaday,” says Banka.
Does it cure any illness?:It providesvitamins A and D. Vitamin D enhancesthe absorption of calcium in thebody and hence it becomes essential
for old age or for people with osteoporosis.It enhances eyesight, keeps musclesand tendons healthy. The bodyneeds certain fats in its diet in order toperform vital functions, includingprotecting the stomach wall from digestiveacids, building and strengtheningcell membranes and supportingnerve, skin and brain health.
MYTH: PLANTAIN MAKES YOU FAT
They look like bananas and give similar nutrition. If you love bananasand don’t eat it because of the calories or high sugar levels, then plantains
are your pick.The plantain belong to the banana family, but unlike bananas,it’s not a fruit but a vegetable, and its starch gets converted into
sugar very slowly. It has a good amount of fibre and vitamins A andC, unlike banana.
What it should be consumed with: It can be consumed with brownrice. “Although fried plantains are quite tasty, remember we are talkinghealthy with tasty. Hence, the best choice is to either bake it or grill it ortry a cup of plantain tea,” says Banka.
Ideal quantity:One plaintain twice or thrice a week.
Does it cure any illness?:It is used in conditions like stomach or intestinalulcers and diarrhoea. It helps in slowing the degenerative processand is considered an overall tonic. In Africa, people with low or weakerection are given this as a part of their treatment.
MYTH: ALL PICKLES BAD
It is important to keep a tab on theamount of oil or salt used in the preparation.Pickles are not harmful, butyou should avoid those that come
soaked in oil.
What it should be consumed with:Pickles that are mixed with capsicumand plain beans or other vegetablesare excellent. “Freshly prepared
pickles topped with vinegar aregood. Salt brings about water retentionin the body, but vinegar doesn't.Vinegar adds a different taste and
doesn't harm the system. At the sametime, it is very palatable,” says Ramasubramaniam.
Ideal quantity: Twice or thrice aweek.
Does it cure any disease?: Lime inor amla in pickles contributes toVitamin C for the body. Pickles alsohelp cut down symptoms of nausea.
MYTH: PAPAD TAKES 4DAYS TO DIGEST
It cannot take four days todigest because they use a starchbase and add salt. These ingredientsdon't take four days to digest.Papad is a reasonable incentive.How you cook itmatters. Some deep fry it, while afew roast, microwave or put it inthe oven. “It is best to microwaveit or roast it on the gas asyou don't have to worry aboutthe oil you soak it in then,” saysRamasubramaniam.
What it should be consumedwith: Homemade low-caloriechat, microwave Llijjat papad isa great option. Crush it and mixon top for crispy taste.
Ideal quantity: Twice or thrice aweek of this is alright
