Sudhir Ahluwalia's Blog, page 35

Is organic food more nutritious when compared with conventional food?

John Reganold and Jonathan Wachter reviewed 40 years of science and numerous scientific studies to understand the long-term prospects of organic and conventional farming. This analysis considered four main metrics of sustainability identified by the US National Academy of Sciences. These are productivity, economic profitability, environmental soundness, and social justice. For a farm to be sustainable, all four parameters should be in balance.

The research shows that the average yield in organic farming systems is 10 to 20% less than conventional agriculture. These farms are more profitable and environmentally friendly. Higher profitability is attributed to the willingness of the customer to pay more for organic products.

It is also understood that organic farm produce is more nutritious, contains little or no pesticide residues, provides more employment, improves soil biodiversity, shows better crop pollination. It has a better soil structure and, therefore, less soil erosion and is more energy-efficient.

The nutritional value, sensory qualities, and food safety of organically and conventionally produced foods have been compared. Except for nitrate content, there is no strong evidence that organic and conventional foods differ in carious nutrients or contaminants (Bourn et al., 2002).

On the other hand, a nutritional quality comparative assessment study for fruits, vegetables, and grains raised in organic and conventionally grown crops showed that the former contained significantly more vitamin C, iron, magnesium, and phosphorus and considerably fewer nitrates (Worthington, 2001).

Phenols are important to human health. The total content of this class of metabolites was studied in marionberries, strawberries, and corn cultivated in organic and conventional farms. In the three most common post-harvest processing treatments — freezing, freeze-drying, and air-drying the phenol content was higher in organically raised crops (Asami et al., 2003).

162 studies, of which 137 examined nutrient quality in crops and 25 livestock products, were analyzed. Conventionally produced crops had a significantly higher nitrogen content, and organic crops had a higher content of phosphorus and higher titratable acidity. The scientists also noted no evidence of a difference in nutrient quality between organically and conventionally produced foodstuffs. Small differences in nutrient content between the two could be related to differences in production methods (Dangour et al., 2009).

References:

Nutrition Facts – a guide to good health

Books on herbs and herbal medicine Similar Posts:

What is the scientific evidence that eating organic foods is healthier than eating processed foods?What is better for our health- organic or conventional grown food?Organic food costs more than conventional food. Is it worth the extra money?

The post Is organic food more nutritious when compared with conventional food? appeared first on Sudhirahluwalia, Inc.

Is obesity mainly caused by gluttony?

Obesity is a complex disease. It appears as a polygenic condition. It is affected by environmental factors (mainly unbalanced dietary patterns and physical inactivity). We will have to take into account genetic factors in the fat reduction process. These are associated with a negative energy balance. (Martinez et al., 2008)

Three factors are externally responsible for obesity. These are:

Nutrition: Certain foods, such as refined carbohydrates and unsaturated fats, contribute the most to obesity

Medicine: Certain prescription medicine, including anti-depressants, steroids, contraceptives, medications for diabetes, hypertension, migraines, seizures, bipolar disorder, allergies, insomnia, and a host of others, are associated with weight gain.

Sleep: Disrupted sleep; sleep less than 7 hours or more than 9 hours can lead to obesity. Difficulty in breathing can also be a reason for disturbed sleep.

It is commonly assumed that obesity is caused due to overeating. The question to ask in such a case is why that individual is unable to behave normally. There can be multiple causes.

Binge-eating disorder is a serious eating disorder. When you have a binge-eating disorder, you may be embarrassed about overeating and vow to stop. But you feel such a compulsion that you can’t resist the urges and continue binge eating. If you have a binge-eating disorder, it is best to consult a physician who will run a series of tests to identify the cause.

Obesity is a complex disease. It has to be treated.

References:

Natural Solutions for Obesity

Natural Solutions triseries Similar Posts:

How do I lose weight?Is genetics a primary reason for obesity?Natural treatments for obesity – diet

The post Is obesity mainly caused by gluttony? appeared first on Sudhirahluwalia, Inc.

Are grapes harmful for people with diabetes?

Let us begin with what diabetes is and what are the factors that harm people who have diabetes.

Diabetes manifests itself when insulin produced in the body cannot adequately metabolize the sugar in the blood, causing blood sugar levels to spike. Insulin plays a blood sugar regulatory role. It prevents blood sugar levels from either rising too high. Blood sugar levels, when these stay high, cause harm. But why do these levels rise at all? The inability of available insulin to fully break available blood sugar into energy leads to a rise in blood sugar levels.

Another reason is that the conversion process itself has become retarded. The cells of the body have become resistant to the available insulin. As a consequence, blood sugar levels rise. The medical name for such a condition is insulin resistance.

From this brief overview, we now understand that any food that causes the blood sugar level to spike rapidly will harm a diabetic individual. The rapidity at which sugar in food becomes available to the body is defined by the glycemic index. For instance, some fruits like watermelon, which otherwise may not be very sweet, are high on the glycemic index. The available sugar in watermelon becomes very rapidly available to the body, causing blood sugar levels to spike. On the other hand, Grapes lie somewhere in the middle of this index and therefore would not be harmful if consumed in moderation.

Grapes are a major source of several phytochemicals like flavonoids, polyphenols, anthocyanins, proanthocyanidins, procyanidins, and stilbene derivatives resveratrol. As expected, grapes are rich in carbohydrates; although, a lot of it is dietary fiber.

Dietary fiber, found in fruits, vegetables, and other types of food, is carbohydrates that are not digested in the small intestine. These, undigested, passing through the small intestine, reach the large intestine and colon. Fiber bulks up food. These facilitate the movement of waste down the large intestine helping in convenient evacuation.

Fructose found in fruits does not stimulate insulin secretion from pancreatic cells. The consumption of food and beverages containing fructose leads to a smaller hike in blood sugar levels when compared to sugar (sucrose) products. It also shows insulin resistance (Elliot et al.,2002).

This background, hopefully, will help you analyze any food for its suitability for people with diabetes.

References:

Natural Solutions for Diabetes

Nutrition Facts – a guide to good health Similar Posts:

How is low glycemic index food good for diabetics?What fruits should people with diabetes avoid consuming?Glycemic index and diabetes

The post Are grapes harmful for people with diabetes? appeared first on Sudhirahluwalia, Inc.

What are the best yoga exercises for diabetes?

Let me share with you some scientific study-supported facts on the role of yoga for diabetes management and control.

In addition to breathing exercises or pranayama, eight forms of physical activities – (Yoga asana)- have been observed to benefit diabetic patients. These exercises were practiced each day for 45 minutes, followed by relaxation exercises like Shavasana (Deadman pose) and Makrasana (Crocodile pose).

The Yoga asana practiced were Dhanurasana (Bow pose), Ardha matsayendrasana (half spinal twist) helped control diabetes optimally. Halasana (plow pose), Vajrasana (sitting posture with feet under your hips, Bhujangasana (Cobra pose), Naukasana (boat pose) were effective.

Yoga mudra (sitting with one finger of the hand touching the thumb) and Shalabasana (locust pose) adversely affected people with diabetes and worsened their diabetes status. It is an interesting observation and indicates that the nature of exercise is also vital in diabetes management. Individually Dhanurasana (Bow pose) was found to be most effective in diabetes control. Yoga was useful for people with diabetes of all ages. (Sahay, B.K., 2007)

Individuals who practiced 30 to 40 minutes of yoga showed improved blood glucose and nerve function when compared to another group of individuals who followed a regime of light exercise along with medication. The yoga asanas included in this trial were: Suryanamskar (Sun salutation), Tadasana (Mountain pose), Konasan (Angel pose), Padmasan (sitting cross led Yoga sitting posture), Paschimottasan (Seating forward pose), Ardhamatsyendrasan (Half spinal twist pose), Pavanmuktasana, (Wind releasing pose), Sarpasan (snake pose) and Shavasana (Deadman pose). These individuals also practiced breathing exercises -Pranayamas. (Malhotra, V. et al., 2002)

References:

Natural Solutions for Diabetes

Natural Solutions for Cancer

Natural Solutions for Obesity Similar Posts:

How can I prevent or reverse Type 2 diabetes?Scientific evidence in support of positive role of yoga in diabetes patientsWhich yogasana is good to control blood sugar?

The post What are the best yoga exercises for diabetes? appeared first on Sudhirahluwalia, Inc.

Natural treatments for obesity – diet

Three factors are externally responsible for obesity and obesity control. These are:

Nutrition: Certain foods, such as refined carbohydrates and unsaturated fats, contribute the most to obesity

Medicine: Certain prescription medicine, including anti-depressants, steroids, contraceptives, medications for diabetes, hypertension, migraines, seizures, bipolar disorder, allergies, insomnia, and a host of others, are associated with weight gain.

Sleep: Disrupted sleep, sleep less than 7 hours or more than 9 hours, can lead to obesity. Difficulty in breathing can also be a reason for disturbed sleep.

Once you know or have scientifically investigated the cause of obesity, we can look at solutions.

I have looked at the scientific evidence behind the three common nature-based recommendations of obesity control which are – diet, exercise, and natural supplements. In this reply, I will restrict myself to the first component – diet.

Diet: The diversity of diets has the weight loss enthusiast confused. Proponents of each diet claim that their recommendation is the best for you.

A review of four diets emphasizing different nutrients – protein, carbohydrate, and fat showed that no diet achieved more clinically significant weight loss when compared to the other. Weight loss took place regardless of macronutrients. Weight loss was an outcome of calorie deficit created during dieting. (Sacks et al., 2009)

A comparison trial with obese individuals subjected to either a low-carbohydrate diet or a conventional weight loss diet showed better outcomes at the end of a year in individuals on a low-carb diet. Lipid and sugar levels in the blood were more favorable in such individuals. (Stern et al., 2004)

The effectiveness of four popular diets (Atkins, Zone, Weight Watchers, and Ornish) for weight loss showed no significant variations in weight loss and related parameters. It indicates that all the diets were equally effective. (Dansinger et al., 2005)

Another study on overweight and obese premenopausal women who followed Atkins, Zone, Ornish, or LEARN diets showed no adverse metabolic effects of the Atkins diet within the 12-month study period. Conclusive evidence for the cause of benefits is not available. These could be due to low carbohydrate intake or other aspects of the diet like high protein intake. (Gardner et al., 2007)

References:

Natural Solutions for Obesity

Natural Solutions – book tri-series Similar Posts:

What is the best diet for weight loss?What is the best diet for weight loss?What tea helps bring about weight loss?

The post Natural treatments for obesity – diet appeared first on Sudhirahluwalia, Inc.

What are the healthiest mushrooms?

Mushrooms are an excellent food for weight loss. They are low in calories, contain nearly zero fat, and are generally rich in protein and minerals. They provide minerals and trace elements such as potassium, copper, vitamins such as riboflavin, niacin, and folates. Mushrooms are widely used in Chinese medicine. (Cheung, 2010) There is a wide variation in nutritional properties in mushrooms.

Shiitake has the highest macronutrients, sugars, tocopherols, polyunsaturated fatty acids (PUFA), and saturated fats.

White and brown mushrooms have similar macronutrient compositions. Oyster and king oyster mushrooms contained the highest monounsaturated fatty acids (MUFA) and similar other nutrients. Chemical compositions vary between cultivated and wild samples. (Reis et al., 2012)

Variations in the quantity of dietary fiber from species to species of mushrooms exist. A 100-gram serving of mushrooms provides anything from 9 to 40 percent of dietary fiber’s daily recommendation. (Manzi et al., 2001)

The most common cultivated mushroom is the white button mushroom – Agaricus bisporus.

White or brown mushrooms (Agaricus bisporus), Lentinus edodes (shiitake), and Pleurotus ostreatus (oyster mushrooms) are the first, second, and third most cultivated mushrooms.

White mushrooms are of lesser nutritional and medicinal value than other mushrooms grown mainly in Asia. Variations in the bioactive properties of each of the three mushrooms have been noted and recorded. (Beelman et al., 2003)

Wild mushrooms can easily absorb poisonous substances from a substrate exposed to pollutants or mining sites where harmful elements have leached into the soil. It is best to consume mushrooms cultivated in controlled conditions grown under necessary phytosanitary conditions.

Additional reading:

Natural Solutions for Obesity

Nutrition Facts – a guide to good health Similar Posts:

Is it true that whole grape juice offers the same benefits as red wine?Is mustard oil good for our health?How do green vegetables, fruits, and nuts help to improve immunity and keep fit and healthy?

The post What are the healthiest mushrooms? appeared first on Sudhirahluwalia, Inc.

Is mustard oil good for our health?

There are three types of mustard consumed in food. Brassica alba (yellow or white mustard), Brassica juncea (brown or Indian mustard), and Brassica nigra (Black Ingra or black mustard).
All species are spicy, with the highest level of spice found in black mustard and the least in white mustard. The zing comes from its isothiocyanate compounds, which develop after grinding the seed in cold water. Grinding releases the enzyme myrosin, which acts on a sinigrin glycoside molecule to produce a sulfur compound. This pungency decreases if the oil is boiled or mixed with other ingredients.
The zest of the oil of B. nigra is from erucic acid and isothiocyanates, which are said to cause accumulation of triglycerides in the blood and are thus considered bad for the heart; however, human trials have not been conducted to confirm these negative health effects.
Mustard oil is not permitted for use as cooking oil in the US and parts of Europe. It is allowed only for external use. Even though mustard oil is used extensively in food in South Asia, the presence of erucic acid and isothiocyanates raises health-related questions. When boiled, oil from black or brown mustard will help reduce the erucic acid and isothiocyanate content.

Additional reading:

Holy Herbs: Modern Connections to Ancient Plants

Asian herbs and their wondrous health-giving properties Similar Posts:

Mustard- In Ancient And Modern MedicineWhite MustardMustard- A Spiritual And Historical Overview

The post Is mustard oil good for our health? appeared first on Sudhirahluwalia, Inc.

What are the health advantages of plant-based proteins?

For brevity and illustration, let me provide an overview of the advantages of plant-based proteins.

Protein is one of the most important building blocks of the human body. Most of North America and Europe obtain their protein requirements from meat, seafood, and dairy products. On the other hand, there are vast sections of the global populace living in Asia, Africa, and Latin America whose primary source of protein is plant-based.

A low-carbohydrate plant-based diet is known to lower lipids in the blood, which reduces heart disease risks. During the trial conventional low-fat food consumption with animal products were not consumed. (Jenkins et al., 2009).

A plant-based diet is a healthier alternative to one laden with meat; It reduces the chances of artery blockage and artery hardening, which are common causes of heart attacks (Tuso et al., 2015; Hu.,2003). It’s been observed that subjects who follow a plant-based diet (especially legumes) have high levels of genistein in their urine. Genistein is also said to help prevent chronic degenerative diseases like cancer tumors (Fotsis et al., 1993).

A plant-based diet has features that are different from those coming from animal sources. Plant lectins are a unique group of proteins with potent biological activity that is found only in plants. They occur in wheat, corn, tomato, peanut, kidney bean, banana, pea, lentil, soybean, mushroom, rice, and potato.

Lectins resist digestion, survive the gut passage, and bind to gastrointestinal cells entering the circulation system intact — thereby maintaining full biological activity. Several of these lectins have been found to possess anticancer properties; they are used as therapeutic and potential anticancer agents (De Mejia. et al., 2005).

Additional reading:
Nutrition Facts – a guide to good health

Natural Solutions tri-series Similar Posts:

What is the recommended diet for elderly heart patients?What happens if you go 100% vegan if you are bulking bodybuilder?Is plant-based really good for our health?

The post What are the health advantages of plant-based proteins? appeared first on Sudhirahluwalia, Inc.

Which oils are best for good health?

The American Heart Association suggests that 8 to 10% of daily calories should come from polyunsaturated fats. A good diet should seek to decrease the consumption of saturated fat and reduce blood cholesterol. Animal fats are rich in saturated fats.
While choosing the type of fat that we should consume in our diet, it is best to avoid trans-fatty acids or trans fats. Heating liquid vegetable oils make trans fats in the presence of hydrogen gas and a catalyst. This process is called hydrogenation. Partial hydrogenation makes the oil more stable and less likely to turn rancid. Fat is converted into a solid and functions more like margarine or shortening.
Partially hydrogenated oils can withstand repeated heating. These do not break down and so are ideal for frying fast foods. Trans fats are also found naturally in beef fat and dairy fat, although in small amounts. Trans fats raise bad cholesterol and lower good cholesterol. These are particularly bad for the heart, blood vessels and generally are bad for our health.
When taken in moderation, unsaturated fats help bring down blood cholesterol levels to replace harmful saturated fats. Unsaturated fats stay liquid at room temperatures. Some examples of food where these are found in high concentrations are olive, peanut, and canola oils, avocados, nuts like almonds, hazelnuts, and pumpkin and sesame seeds. These are examples of foods that are rich in monounsaturated fats.
Sunflower, corn, soybean, flaxseed oils, walnuts, fish, and canola oil are good polyunsaturated fatty acids sources. Canola has both mono and polyunsaturated fat. Omega 3 is unsaturated fat. While fish is a good source of this type of fat, these are also found in flax seeds, walnuts, canola oil, and soybean oil.
There are regional preferences for the type of fat consumed in food. Nutritionally speaking, a combination of plant-based oils is probably the best.

Additional reading:

Nutrition facts – a guide to good health Similar Posts:

How harmful is palm oil to our health?What is the best oil for weight loss?What are some of the proven domestic ways to control cholesterol?

The post Which oils are best for good health? appeared first on Sudhirahluwalia, Inc.

What are the best natural supplements for Type 2 diabetes?

I have researched individually herbs recommended in Ayurveda and TCM for diabetes healing. The scientific evidence is highest in the following herbs. I am listing their botanical names below. Supplements use different local names for each of these plants. It is, therefore, best to identify these from universally accepted botanical names:

Ayurveda:

Gymnema sylvestre, Trigonella foenum-graecum, Eugenia jambolana, and Curcuma longa

TCM

Atractylodes macrocephala, Codonopsis pilosula, Dioscorea opposita, Flos lonicerae, and Pueraria lobata

There is a lot of anecdotal evidence in favor of supplements containing these herbs. However, human clinical trials have not been conducted to the satisfaction of regulatory bodies. Consumption of supplements, therefore, should only be done in consultation with your diabetologist. Unfortunately, there exists an unnecessary rivalry and mutual dislike between physicians who practice modern and herbal medicine. The rivalry is to the detriment of consumers who are patients.

Additional reading:
Natural Solutions for Diabetes

Natural Solutions tri-series Similar Posts:

What herbs are likely to help people with diabetes?Can we reverse type 2 diabetes with natural therapies?What are some non-insulin medications for Type 2 diabetes?

The post What are the best natural supplements for Type 2 diabetes? appeared first on Sudhirahluwalia, Inc.