What you eat is important. But how you cook is equally important. Some nutrients are water-soluble and some are heat-sensitive, these may be completely destroyed by some cooking methods. Some cooking methods completely denature the proteins and render them useless. And some methods oxidize the fats and produce trans fats. Some cooking methods produce toxic, inflammatory and carcinogenic substances and Advanced Glycation End products (AGEs) making them unsafe for consumption.
Read on to find out which cooking methods you should be avoiding:
Smoking your meat gives it a mouth-watering flavor but it sure has some health risks. Smoked meats are associated with a high risk of certain cancers due to the presence of carcinogens such as polycyclic aromatic hydrocarbons from wood smoke. Also, nitrosamines which are by-products of curing agents such as nitrites and nitrates are also carcinogenic. Smoked meats are also high in sodium and are best avoided.
While barbecuing meat makes it taste great, it does pose some health issues too. When fat from the meat drops on the charcoal, it produces carcinogenic and inflammatory substances like PAHs (polycyclic aromatic hydrocarbons) and HCAs (hetero cyclic amines). Most barbecue sauces have hidden sugars and MSG too. Make barbecues an occasional treat and don’t overcook/ char your meats.
3. Charring due to grilling at high temperature
Charring the food while grilling oxidizes the fat and produces inflammatory substances. It also denatures the protein rendering them useless and in some cases even harmful. More grilling means more glycation and more AGEs. AGEs can be mutagenic, carcinogenic and inflammatory too. Grilling should be done to an extent when the outside of the food is barely brown and the inside is grilled minimum to rare.
Deep frying oxidizes oil and results in the production of trans fat. Deep frying any food not only makes it bathe in oxidized oil, it also denatures protein because of the high temperature and results in the production of AGEs.Deep fried foods are high on calories too. If you still want to deep fry occasionally, chose desi ghee (or clarified butter) as your cooking medium since it has one of the highest smoke points and doesn’t oxidize easily.
The use of microwave tends to create high amounts of electromagnetic fields in the kitchen. The use of microwave should be limited to a few convenient tasks and shouldn’t be used for cooking entirely. Better still, cook your veggies and reheat them in your karahi; for baking, use a convection oven.
The best cooking methods are those which lead to minimum nutrient loss by exposing food to medium-high temperature for minimum duration and don’t result in production of toxic substances. Depending upon the food item, one should chose from boiling, sautéing, stir-frying, steaming, poaching, fermenting, sprouting, and grilling(just enough so that the food is light brown from outside and cooked properly from the inside). Include a good helping to raw or uncooked food items like fruits and veggies in your diet too.
(Pooja Malhotra is a city-based nutritionist)
Balanced protein intake better for health
Researchers suggest that excessive consumption of protein for building muscle mass could have a negative impact on the body. However, wide-range of protein is best to maintain balance. Amino acids have long been touted by the fitness and bodybuilding communities for their muscle building benefits. From ultra-bulk protein powders to lean mass-promoting snack bars, there’s no shortage of products available for those seeking a muscle boost.
However, protein’s popularity has also meant that less attention has been paid to researching its potentially negative side-effects.
According to the study published in the Journal of Nature Metabolism, excessive consumption of branched-chain amino acids (BCAAs) may reduce lifespan, negatively impact mood and lead to weight gain.
BCAAs stands for branched-chain amino acids. It’s a group of three essential amino acids: leucine, isoleucine and valine, and are most commonly found in red meat and dairy.
BCAAs great for adding muscle mass, but science says you could pay for it later.
Researchers have investigated the complex role nutrition plays in mediating various aspects of metabolic health, reproduction, appetite and ageing.
“While diets high in protein and low in carbohydrates were shown to be beneficial for reproductive function, they had detrimental effects for health in mid-late life, and also led to a shortened lifespan,” one of the researchers, Dr Samantha Solon explained.
“What this new research has shown is that amino acid balance is important. It’s best to vary sources of protein to ensure you’re getting the best amino acid balance.”
The current research examined the impacts that dietary BCAAs and other essential amino acids such as tryptophan had on the health and body composition of mice.
“Supplementation of BCAAs resulted in high levels of BCAAs in the blood which competed with tryptophan for transport into the brain,” explained one of the researchers, Professor Stephen Simpson.
“Tryptophan is the sole precursor for the hormone serotonin, which is often called the ‘happiness chemical’ for its mood-enhancing effects and its role in promoting sleep. But serotonin does more than this, and therein lay the problem,” he added.
Dietitian and public health nutritionist Dr Rosilene Ribeiro recommend eating a wide range of proteins.
It’s important to vary protein sources in order to get a variety of essential amino acids, through a healthy and balanced diet rich in fibre, vitamins and minerals.
BCAAs are essential amino acids present in protein-containing foods, with red meat and dairy being the richest sources. Chicken, fish and eggs are also nutritious sources of BCAAs.
Vegetarians can find BCAAs in beans, lentils, nuts and soy proteins.
Know the severity of falling sick in the morning
While sickness comes irrespective of the time, the severity of afflictions ranging from allergies to heart attacks differs in the morning from that in the night highlighted a new study. The study was published in the Journal Trends in Immunology which compiled studies, predominantly in mice, that looked at the connection between circadian rhythms and immune responses.
The body reacts to cues such as light and hormones to anticipate recurring rhythms of sleep, metabolism, and other physiological processes. The numbers of white blood cells, in both humans and mice also oscillate in a circadian manner.
Taking into account the above-mentioned facts, researchers in the study found that:
Heart attacks in humans are known to strike most commonly in the morning, and research suggests that morning heart attacks tend to be more severe than at night.
In mice, the numbers of monocytes, a type of white blood cell that fights off bacteria, viruses, and fungi –are elevated in the blood during the day. At night, monocytes are elevated in infarcted heart tissue, resulting in decreased cardiac protection at that time of day relative to morning.
Parasite infections are time-of-day dependent. Mice infected with the gastrointestinal parasite Trichuris muris in the morning have been able to kill worms significantly faster than those infected in the evening.
Allergic symptoms follow a time-of-day dependent rhythmicity, generally worse between midnight and early morning. Hence, the molecular clock can physiologically drive innate immune cell recruitment and the outcomes of asthma in humans, or airway inflammation in mice, the review notes.
“Investigating circadian rhythms in innate and adaptive immunity is a great tool to generally understand the physiological interplay and time-dependent succession of events in generating immune responses,” said senior author Christoph Scheiermann, University of Geneva.
ICMR develops affordable quick test kits for diagnosing genetic bleeding disorders
The Indian Council of Medical Research (ICMR) has developed a cost-effective and rapid point-of-care test kit for diagnosing genetic bleeding disorders such as haemophilia A and Von Willebrand disease (VWD).
Diagnostics which are currently available require special equipment and are expensive.
“Both Haemophilia A and VWD are under diagnosed disorders in our country. There are only handful of comprehensive diagnostic centres for bleeding disorders,” an official at ICMR said.
“Lack of awareness and diagnostic facilities, high cost of tests are some of the factors for under-diagnosis of bleeding disorders in our country,” he said.
According to the ICMR, the kit is the world’s first point-of-care test for specific diagnosis of any common bleeding disorder and costs less than Rs 50 in comparison to existing conventional test that cost around Rs 4,000 to Rs 10,000.
The newly developed kit would help in diagnosis within 30 minutes of blood sample collection. Also, this will be available at any level of health care system including primary health care centres (PHCs) since it does not require any special expertise or infrastructure.
Worldwide, incidence of Haemophilia A is 1 per 10,000 male births and that of VWD is around 1 per cent of the general population.
“In India, there is no epidemiological data. We may have roughly 80,000-1,00,000 severe Haemophilia cases in our country, but the total number registered with Haemophilia Federation India (HFI) is only around 19,000,” the official said.
Patients with severe Haemophilia A or VWD can have life threatening spontaneous or post-traumatic bleeding like brain haemorrhage and gastrointestinal bleeding. In emergency medical setting, it is important to have a quick diagnosis of bleeding disorders for treatment.
This rapid test kit can be used for the diagnosis of menorrhagia cases/ post-partum haemorrhage (PPH), gynecological complications among others.