Ingredients
Introduction
Consuming high-quality food ingredients has a profound impact on overall health and well-being. Such ingredients, rich in essential nutrients like protein, fiber, vitamins and minerals, provide the body with the necessary building blocks for optimal functioning.
These nutrient-dense foods contribute to the maintenance of a healthy weight and support the body's immune system, reducing the risk of chronic diseases. Whole grain ingredients contain antioxidants that help combat oxidative stress, protecting cells from damage and promoting longevity.
The fiber content in whole foods promotes a balanced gut microbiome, aiding digestion and nutrient absorption.
A diet composed of high-quality ingredients promotes better energy metabolism, digestion and nutrient absorption. The impact of consuming high-quality ingredients extends beyond immediate satisfaction, influencing a vibrant and resilient lifestyle.
Metabolic health -
Metabolic health refers to the optimal functioning of metabolic processes, including the body's ability to maintain healthy levels of blood sugar, cholesterol, blood pressure, and body weight. Good metabolic health is characterized by the absence of health conditions such as insulin resistance, hypertension, dyslipidemia (abnormal cholesterol levels), and abdominal obesity.
Metabolic health can be assessed by evaluating markers like fasting glucose levels, HbA1c, triglycerides, HDL cholesterol, waist circumference, and blood pressure. A person with good metabolic health would typically have normal ranges in these markers, indicating efficient metabolic processes and a lower risk of chronic diseases.
Plant-based diets positively impact metabolic health by supporting weight loss, improving insulin sensitivity and cholesterol levels. Rich in fiber, antioxidants, and essential nutrients, these diets help regulate blood sugar levels and reduce inflammation.
Studies show that individuals following plant-based diets have lower risks of developing type 2 diabetes, cardiovascular diseases, and certain cancers.
Barley
Barley (Hordeum vulgare), a member of the grass family, is a major cereal grain grown in temperate climates globally. Barley is one of the earliest farm crops, originally domesticated 10,000 years ago.
Beta-glucan, a fiber predominantly found in barley helps regulate blood sugar by slowing down carbohydrate digestion and glucose absorption. This results in a gradual release of glucose into the bloodstream, making Barley superior to other grains . Most of the fiber found in barley is insoluble, which adds bulk and promotes bowel health and reduces constipation. Beta-glucan acts as a prebiotic, fostering a favorable gut microbiota which supports digestion and nutrient absorption.
Beyond its fiber content, barley serves as a notable source of molybdenum, manganese, selenium, copper, vitamin B1, magnesium, and niacin. These elements collectively support metabolic processes and overall well-being.
Barley also contains lignans, antioxidants linked with reduced incidences of cancer and heart disease, further emphasizing its role in preventive health strategies.
Compared to other grains such as wheat and rice, the nutritional profile of barley makes it a superior grain owing to its health-promoting properties.
Barley phytochemicals and health promoting benefits: A comprehensive review - ScienceDirect
Benefits of barley:
- It has a lower GI compared to rice & wheat
- Provides essential nutrients, vitamins and minerals.
- Promotes Satiety
- Easy to digest
| Nutrition data per 100g | Energy (kcal) | CHO (g) | Protein (g) | Fat (g) | Fibre (g) | Total sugars (g) | GI |
|---|---|---|---|---|---|---|---|
| 316 | 61.3 | 10.9 | 1.3 | 15.6 | 0.06 | 30 |
Millets – Unrefined millet grains are highly nutritious, rich in minerals, dietary fibre, phyto-chemicals and vitamins as compared to cereals like rice and wheat.
The most consumed millets include sorghum (jowar), pearl millet (bajra), little millet (kutki), kodo millet (varagu), barnyard millet (sawa) and finger millet (ragi).
Types of Millets:
Major millets: Jowar (Sorghum), Pearl millet (Bajra), Finger millet (Ragi)
Minor millets: Foxtail millet (Kangni), Proso millet (chena), Barnyard millet (bhagar), Kodo millet, Little millet (kutki)
Minor millets generally have lower GI compared to major millets and are thus better for blood sugar management.
Jowar, or sorghum, is a nutritious whole grain rich in fiber, antioxidants, and essential nutrients. It supports heart health and aids digestion. Additionally, jowar is gluten-free, making it a suitable option for those with gluten sensitivities.
Little millet is a nutritious grain rich in fiber, iron, and antioxidants. Consuming it promotes digestive health, aids in weight management, and may help regulate blood sugar levels as it has a low GI compared to other grains. Its gluten-free nature makes it an ideal choice for those with gluten sensitivity.
Health Benefits:
- Good source of minerals like iron, calcium and zinc
- High fiber, helpful in weight management and hyperlipidemia
- Gluten-free, can be consumed by celiac patients or people with gluten intolerance
|
Nutrition data per 100g |
Energy (kcal) |
CHO (g) |
Protein (g) |
Fat (g) |
Fibre (g) |
Total sugars (g) |
GI |
|
Little Millet |
347 |
65.6 |
10.2 |
3.9 |
7.7 |
0.4 |
52 |
|
Jowar(sorghum) |
334 |
67.7 |
9.9 |
1.7 |
10.2 |
1.3 |
61 |
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4554602/
Oats
Oats (Avena sativa) are considered a highly nutritious grain due to their high content of phytochemicals, dietary fiber B- glucan, and protein. Phenolic components in oats have a high level of antioxidant activity.
Beta-glucan acts as a prebiotic, fostering a favorable gut microbiota which supports digestion and nutrient absorption.
Oat protein contains a comparatively good quantity of essential amino acids, than other grains. Oats offer high amounts of vitamins and minerals, such as manganese, phosphorus, copper, B vitamins, iron, selenium, magnesium, and zinc.
Dietary-Nutraceutical Properties of Oat Protein and Peptides - PMC (nih.gov)
Benefits:
- The high fiber content in oats promotes satiety
- Oats help lower LDL (bad) cholesterol levels, thus reduces the risk of heart diseases
- Antioxidants provide anti-inflammatory effects and prevent against oxidative damage
|
Nutrition data per 100g |
Energy (kcal) |
CHO (g) |
Protein (g) |
Fat (g) |
Fibre (g) |
Total sugars (g) |
|
|
379 |
67.7 |
13.2 |
6.5 |
10.1 |
1.0 |
Oats can be considered as one of the most promising functional foods of the future.
A Review of Health-Beneficial Properties of Oats - PMC (nih.gov)
Pulses & Legumes: Although used interchangeably, the terms “legumes,” “pulses,” and “beans” have distinct meanings. A pulse is the edible seed from a legume plant. Pulses include beans, lentils, and peas.
Legumes and pulses are a good source of protein, fibre, iron, folate and poly and monounsaturated fatty acids. They have a healthy amino acid profile. Pulse & legumes often lack sulphur containing amino acids (methionine & cysteine) and tryptophan, while they are rich in lysine. Thus, Pulses & legumes are excellent source of good quality and quantity protein especially when paired with whole grain cereals which usually lack lysine but are rich in sulphur amino acids.
Commonly consumed pulses & legumes include; beans, peas (white, green and black), chickpeas, cowpeas, moong, matki, lentils (red, black), peanuts and soy
Beans: Beans like chickpeas, soybeans are a rich source of protein and fiber and many essential vitamins & minerals. Soybeans have a complete amino acid profile which makes them good quality source of plant protein.
Peanuts: Peanuts are high in protein and offer good quality fats (monounsaturated & polyunsaturated). They are a rich source of B vitamins (niacin & folate) and vitamin E. Also contain minerals like magnesium, phosphorus & potassium.
Whole Moong: Moong is high in dietary fiber and provide good quality protein. It contains antioxidants like flavonoids and phenolic acids. A rich source of vitamins & minerals , it is easy to digest compared to other pulses.
Bengal gram (chana): Bengal gram(chana) is high in protein and dietary fiber and it is a source of vitamins & minerals like folate, thiamine, vit B6, iron, magnesium & phosphorus.
Black Gram(udad): Like all other pulses, black gram is rich in protein and fiber. It is a source of iron, calcium, and B vitamins, especially folate.
Cowpeas (chawli): Along with good protein and fiber content, it’s also a source of B vitamins (Folate, B6 & thiamine) and minerals like iron, magnesium and potassium.
- The high fiber and protein content promote satiety and reduce overall calorie intake, aiding in weight management and blood sugar control
- The high fiber content supports a healthy digestive system by promoting regular bowel movement. Fiber also fosters a healthy gut microbiome.
- Pulses & legumes are an important source of protein and other nutrients for vegetarians
- Fiber, potassium and magnesium in pulses help lower blood pressure and cholesterol levels, reducing the risk of heart disease.
- Compounds like antioxidants and phytochemicals help reduce the risk of cancers
- Calcium and magnesium are important for maintaining strong bones and preventing osteoporosis
|
Nutrition data per 100g |
Energy (kcal) |
CHO (g) |
Protein (g) |
Fat (g) |
Fibre (g) |
Total sugars (g) |
|
Defatted Peanut flour |
327 |
34.7 |
52.2 |
0.6 |
15.8 |
8.2 |
|
Mung flour |
326 |
52.6 |
23.8 |
1.4 |
9.4 |
0.9 |
|
Urad flour |
323 |
52.5 |
24.3 |
0.8 |
10.4 |
1.9 |
|
Bengal gram flour |
350 |
56.7 |
23.3 |
3.4 |
6.7 |
0 |
|
Chawli flour |
321 |
53.7 |
21.3 |
1.1 |
11.7 |
1.2 |
Nutritional and health benefits of pulses - PubMed (nih.gov)
Legumes: Health Benefits and Culinary Approaches to Increase Intake - PMC (nih.gov)
Nuts & Seeds
Nuts and seeds are nutrition powerhouses, offering a wide array of health benefits due to their rich content of essential nutrients, healthy fats, proteins, vitamins, and minerals.
Health Benefits
- Nuts and seeds are nutrient-dense, offering unsaturated fats, omega-3 fatty acids, and antioxidants, which support cardiovascular health by reducing inflammation and improving cholesterol levels.
- Rich in antioxidants like vitamin E and selenium, nuts and seeds protect cells from oxidative stress and reduce the risk of chronic diseases.
- Their fiber and protein help regulate blood sugar levels, lowering the risk of type 2 diabetes.
- Sesame seeds provide essential minerals such as calcium, magnesium, and phosphorus for strong bones.
- The high fiber content in seeds like flaxseeds supports digestion and a healthy gut microbiome
- Seed cycling improves hormonal disturbance in women which promotes a healthy life.
|
Nutrition data per 100g |
Energy (kcal) |
CHO (g) |
Protein (g) |
Fat (g) |
Fibre (g) |
|
Almonds |
610 |
3.04 |
18.4 |
58.5 |
13.06 |
|
Pumpkin seeds |
574 |
14.7 |
29.8 |
49.05 |
6.5 |
|
Sesame seeds |
520 |
10.8 |
21.7 |
43.05 |
17.0 |
|
Watermelon seeds white |
628 |
4.5 |
34.1 |
52.6 |
0.8 |
|
Garden cress seeds |
446 |
33.7 |
23.4 |
23.7 |
8.3 |
|
Methi seeds |
323 |
58 |
23 |
6 |
25 |
Nuts & Seeds https://www.ncbi.nlm.nih.gov/pmc/articles/PMC325...
Refined Coconut Oil
Coconut oil, widely used as a cooking oil in many Asian cultures, consists of 90-95% saturated fatty acids.
Extracted from the dried kernel of coconuts, its primary component is lauric acid ,a saturated fatty acid (SFA) considered a better alternative to other SFA’s
According to the National Nutrition Survey of 2003, certain Asian cultures that primarily use coconut oil for cooking report lower incidences of hyperlipidemia, stroke, and angina.
Coconut oil is rich in MCT’s (Medium Chain Triglycerides), thus could be preventive against metabolic diseases like diabetes, CVD, cancers, etc. as it shows hypolipidemic effect and hyperlipidemia is one of the most leading causes of metabolic syndrome.
- Coconut oil is MCT based and hence easily absorbed thus provides quick energy source and improves metabolism.
- It is a source of antioxidants and possesses hepatoprotective properties.
- Refined coconut oil is stable for use at higher temperatures and thus provides varied applications in culinary practices.
- Its stability at high temperatures and neutral taste makes it a practical choice for various culinary and health applications
SFA: MUFA: PUFA Ratio - 91:7:2
|
Nutrition data per 100g |
Energy (kcal) |
CHO (g) |
Protein (g) |
Fat (g) |
|
|
867 |
0 |
0 |
93.3 |
https://www.researchgate.net/publication/264157941_Coconut_oil_A_review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5044790/
https://fdc.nal.usda.gov/fdc-app.html#/food-details/2602902/nutrients
Semolina
Semolina is a coarse grain made from durum wheat. Semolina is used in various cuisines especially for making pasta, porridge and various foods of Indian origin like idli, upma etc
Also, it is a source of nutrients like magnesium, phosphorus and zinc which are crucial for bone health, energy production and immune function.
To incorporate semolina into the diet, it's important to balance it with a variety of other nutrient-dense foods like pulses , legumes to ensure a balanced intake of essential nutrients.
|
Nutrition data per 100g |
Energy (kcal) |
CHO (g) |
Protein (g) |
Fat (g) |
Fibre (g) |
|
|
334 |
68.4 |
11.4 |
0.7 |
9.7 |
Refined Sugar
Sugar is naturally found in many foods, including fruits, vegetables, dairy, grains etc. Refined sugar, commonly called “white sugar, "is a processed and purified form of sugar derived from sugarcane. All sources of sugar including table sugar, honey , dates and jaggery have similar amount of calories and metabolic effects.
This natural sugar can be extracted to produce the refined sugar , abundantly consumed. Table sugar or refined sugar are two common names of sugars created this way. The refining process involves removing impurities and molasses from the raw sugar to produce a crystalline product that is predominantly sucrose. Sucrose consists of glucose and fructose.
Refined sugars are typically added to foods and beverages to improve taste. Sugar is considered as empty calories because it contains virtually no vitamins, minerals, protein, fat, fiber, or other beneficial compounds.
The 2024 ICMR guidelines on sugar consumption emphasize the need to minimize sugar intake to promote better health and prevent non-communicable diseases. The ICMR recommends that added sugar should contribute no more than 5% of the total daily energy intake. For an average diet of 2000 kcal per day, this equates to < 25 grams of sugar per day.
The guideline also suggests that added sugars should be eliminated from the diet since they provide no nutritional value and are often associated with health issues such as obesity and inflammation.
While sugar is a common sweetener used in various culinary applications, it is essential to be aware of the harmful metabolic effects of high sugar consumption. These include insulin resistance, fatty liver disease, type 2 diabetes, obesity etc.
DGI_07th_May_2024_fin.pdf (icmr.nic.in)
|
Nutrition data per 100g |
Energy (kcal) |
CHO (g) |
Protein (g) |
Fat (g) |
Fibre (g) |
Total sugars (g) |
|
|
385 |
99.6 |
0 |
0 |
0 |
99.8 |
Jaggery
Jaggery, a traditional, unrefined sugar primarily made from sugarcane or date palm sap, is widely used in various parts of Asia, Africa, and Latin America. It is known for its rich, caramel-like flavor and numerous health benefits.
Jaggery may be a good source of some essential nutrients, however, its exact nutritional content varies based on the source and preparation method.
Jaggery is commonly consumed as an alternative to sugar, but it’s important to note that the calorie content of jaggery is just like sugar, date syrup etc. and has similar metabolic effects on the body.
Any form of sugar, even from natural sources, should be consumed with great caution as it can contribute to several health issues like obesity, type 2 diabetes, inflammation etc. in the same way as sugar.
|
Nutrition data per 100g |
Energy (kcal) |
CHO (g) |
Protein (g) |
Fat (g) |
Fibre (g) |
Total sugars (g) |
|
|
375 |
100 |
0 |
0 |
0 |
100 |
Date syrup
A natural sweetener that's commonly made from date palm fruit. It is rich in minerals, such as iron, manganese, phosphorus, potassium, magnesium, and several vitamins. Its texture is smooth, and viscosity is similar to honey and maple syrup.
Date syrup is used in foods to add sweetness and a caramel like texture which provides a wholesome depth to the taste profile of the food.
However, the primary component of date syrup is sugar, and contains calories similar to jaggery, sugar etc. and has similar metabolic effects on the body.
Excessive sugar intake, even from natural sources, can contribute to several health issues like obesity, type 2 diabetes, inflammation etc.
|
Nutrition data per 100g |
Energy (kcal) |
CHO (g) |
Protein (g) |
Fat (g) |
Fibre (g) |
Total sugars (g) |
|
|
305 |
75 |
0 |
0 |
5 |
70 |
Is date syrup a good sugar alternative? | Express.co.uk
FOS (Fructo-oligosaccharides)
Fructo oligosaccharides (FOS) are oligosaccharides found naturally in a variety of plants, including artichokes, bananas, onions, chicory, garlic, and asparagus. FOS are regarded as soluble dietary fiber and have a variety of intriguing characteristics, such as low sweetness intensity. They are also free of calories and carcinogenic agents. FOS increases fiber and imparts sweetness to the foods without adding to overall carbohydrate and caloric content.
FOS acts as a prebiotic and supports the growth of healthy bacteria, it improves bowel regularity and also promotes micronutrient absorption in the gut.
FOS are a type of fiber that offer several health benefits, particularly related to gut health:
- FOS serves as food for beneficial bacteria in the gut, such as Bifidobacteria and Lactobacilli.
- These bacteria help maintain a healthy balance of gut flora, which is essential for proper digestion and overall health.
- FOS have important beneficial physiological effects such as low carcinogenicity, improved mineral absorption and decreased levels of serum cholesterol
Dietary fructo-oligosaccharides and potential benefits on health - PubMed (nih.gov)
Stevia
For hundreds of years, people have used stevia, a naturally occurring, zero-calorie sweetener, as a flavoring and sugar alternative. The sweet-tasting components of stevia are called steviol glycosides, which are naturally present in the stevia leaf.
One or more steviol glycosides may be present in purified stevia leaf extracts, which have a sweetness up to 250–300 times higher than sugar, which means that only a tiny amount is required to achieve the desired level of sweetness.
Stevia is usually used in food products as it imparts sweetness and enhances taste without adding to carbohydrate and calorie value of the products.
Thus, helps you enjoy your favorite foods guilt-free without compromising on taste.
Health Benefits:
- Zero calorie natural sweetener
- Antioxidant and anti-inflammatory effects
- Helps with weight management
(PDF) Natural sweeteners: Health benefits of stevia (researchgate.net)
Rice Bran Oil
Extracted from the hard outer brown layer of rice grains called bran and is a versatile and nutritionally rich cooking oil. Known for its mild flavor and high smoke point (around 450°F or 232°C). Its balanced nutritional profile includes vitamin E, antioxidants and a unique compound called oryzanol.
It has a high percentage of unsaturated fats in a ratio SFA:MUFA: PUFA – 25:38:37 , which is an indication of a healthy edible oil.
Research suggests that oryzanol helps to lower cholesterol level improving overall heart health. RBO is rich in vitamin E (both tocopherols and tocotrienols) and bioactive phytonutrients, which include phytosterols, γ-oryzanol etc.
All of these compounds exhibit high antioxidant, anti-inflammatory, hypocholesterolemia, antidiabetic and anticancer activities. The dietary intake of RBO has been reported to reduce inflammation and symptoms of metabolic syndrome.
RBO helps to boost the immune system and prevent the process of premature ageing and age-related neurodegenerative diseases
Benefits of Rice Bran oil:
- May help lower cholesterol levels.
- Promotes heart health
- Anti - inflammatory properties
- Enhances Immunity
|
Nutrition data per 100g |
Energy (kcal) |
CHO (g) |
Protein (g) |
Fat (g) |
Fibre (g) |
Total sugars (g) |
|
RBO |
884 |
0 |
0 |
100 |
0 |
0 |
Nutritional significance of rice bran oil - PubMed (nih.gov)
Nutritional and Health Benefits of Rice Bran Oil | SpringerLink
Food additives(List of E numbers attached )
Additives to food might be manmade or natural compounds. These are included to guarantee that processed food is safe and in good shape as it travels from manufacturing facilities or industrial kitchens to retail stores, warehouses, and consumers. The taste, aroma, texture, and appearance of food can all be maintained with the application of additives.
The Codex Alimentarius Commission recommends, and national laws authorize the use of particular food additives. Strict regulations are in place for the use of food additives, and scientific research supports their safety for human health.
Commonly used food additives include flavoring agents, enzyme preparations, coloring agents, preservatives and non-sugar sweeteners.
Benefits:
- Enhance sensory properties (taste, flavor, texture, etc.)
- Prevent food spoilage
- Add variety to food
- Enhance food quality and health benefits