09 Aug 2022  
Medical Fitness Society
Nutriway to Good Health Programme guides you to "Eat Well Live Well" 
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Q.[1] Do raw sprouts and raw vegetables build up gas?
  Yes, in few individuals,especially who are eating a raw food diet occasionally, may give little bloated and windy feeling. The nutritive tissue of plant is made up of complex carbohydrates that provide the fiber content. For their assimilation, we need to just add a little salt which assists gastric secretions to break down this complex form of carbohydrates.Even cooked foods without salt may give the same bloating sensation, specially foods rich in complex carbohydrates. When salads are eaten before or with food ,this problem usually does not occur as the food already has salt in it. But salt addition to salads and raw food should be very nominal.
the gaseous effect can also be checked by garnishing raw food with ginger or jeera powder and lemon juice.

Q.[2] Is it healthy to fry foods in Refined Oils?
  Oils that do not smoke easily are better. Butter and coconut oil are not suitable but most vegetable oils are fine , preferably cold press.
Whether you use refined oil or ghee, minimise the amount of frying
because of its health hazards,which are:
  • High temperature heating to very high temperature not only leads not only to loss of nutrients but also leads to formation of transfatty acids and acrylamides.Trans fatty acids increase blood cholesteroland acrylamides are cancerous and irritate the digestive tract.
  • Digestion of fried foods takes long whichcauses flatulence and leads to formation of more toxic residue formation.
  • It is better to have minimum of fried foods and that too done it home.Because at commercial level oil is reheated number of times thus has higher proportion of toxins.

Q.[3] Is frozen yogurt as nutritious as regular yogurt? What happens to live cultures such as acidophilus when yogurt is frozen?

“The nutritive value of yogurt or frozen yogurt is based on the ingredients in the yogurt, so it will be slightly different for frozen yogurt made by different companies. The labels should provide the nutritional information. [Since frozen yogurt is a dessert, it’s typically sweetened; make sure to also check the label to see how much added sugar you’re getting.]

“Yogurts and frozen yogurts can contain live active cultures. Manufacturers might add extra ‘healthy’ bacteria (such as L. acidopihilus, Bifidobacteriumor and others) for their health effects, but not all yogurts have these extra probiotic bacteria. Although the flash-freezing technique used in the production of frozen yogurt, unlike slow freezing in a freezer, should not kill the live cultures, there is no guarantee that this won’t occur.

“As a result, the number of bacteria in frozen yogurt is usually lower than that in the yogurt it was made from.

 Different yogurts and frozen yogurts are made with different types of live cultures and probiotics, however, and the levels that remain in frozen yogurt depend on the numbers that were in the yogurt and on the heartiness of the specific bacteria that was used.

Q.[4] I don't feel hungry in the morning, can i skip breakfast?
  If digestion is healthy and bowel evacuation is regular then a healthy individual feels lightness in the whole body and experiences healthy hunger pangs which are satisfied by consuming healthy balanced meal.
So,  when your problem is that you don't feel like eating then the solution is not to skip breakfast but to find out the cause of your indigestion.
Breakfast is rather the most important meal of the day ,after a long fast of 8-10 hours.
It boosts up your energy levels and supplies balanced amount of nutrients to the brain required specially for analytical tasks.
Skipping breakfast will rather lead to further sluggish metabolism and inactive physical feeling.
Advice is to go for a light breakfast , a bowl of cereal with milk or fruit juice and few nuts.
Q.[5] How can i boost up my matabolism?
  There are number of factors responsible for our body metabolism -
Genetics, body composition i.e.vata, pitta and kapha prakriti, cellular health, lean weight of the body and activity level and healthy body functioning. To keep your metabolism at an optimum level you must include isometric exercises in your daily routine to bring more fullness and density to your muscles.Muscular tissue is the main componenet of our lean body weight and consume more calories.People with more lean weight have healthier body metabolism.
 In addition cardio exercises are essential  to increse your lung volume and thus better oxygenation.
Along with this its essential that the diet eaten should be such which should detoxify and nourish your body. It should be in tune with your prakriti type.
Its advisable to choose foods rich in phytoenzymes and antioxidants along with right proprtion of cereals and pulses.
Healthy digestion nourishes the body .So exercise and good diet work hand in hand to improve body metabolism.
Q.[6] Why we don't feel hungry when sick? Should one eat despite not feeling hungry?

During any acute or chronic illness or indigestion, little or no digestive juices are secreted in the stomach and undigested food remains in the stomach for a longer period which gets fermented and putrefied. The rhythmic contractions of the stomach are grossly reduced. This gives feeling of fullness and distention all the time.

It’s a body’s signal for giving rest to our digestive system.

In addition during any acute illness, the body directs all its energies in repairing and healing the body.

During this period it is advisable to consume light foods which have simpler form of nutrients e.g. fruits , soups and if comfortable porridge. So that effort demanded from stomach to digest food is minimal. Consumption of natural foods also supplies phytoenzymes to our digestive system which aids in eliminating toxins from the body. This boosts up recovery from illness.

Q.[7] What is the Glycemic Index?

Carbohydrates or starchy nutrients of the food what eaten get metabolized in the digestive system. They get converted into glucose under enzymatic action and get assimilated into the blood thus lead to fluctuation in our blood and insulin levels. Glycemic index is the measure of the rate with which glucose enters the blood stream. . In other words, with a high glycemic index food such as potatoes, the food is quickly digested and absorbed into your blood stream causing a rapid increase in blood sugar. On the other hand, a very low glycemic index food such as chicken breast without the skin would cause a very small, sustained increase in blood sugar level.

Q.[8] What are the Benefits of the Glycemic Index?

Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.

  • Low GI diets help people lose and control weight
  • Low GI diets increase the body's sensitivity to insulin
  • Low GI carbs improve diabetes control
  • Low GI carbs reduce the risk of heart disease
  • Low GI carbs reduce blood cholesterol levels
  • Low GI carbs can help you manage the symptoms of PCOS
  • Low GI carbs reduce hunger and keep you fuller for longer
  • Low GI carbs prolong physical endurance
Q.[9] Few low glycemic index foods-

Whole grain cereals and beans with husk have lower glycemic index. All fruits and vegetables are lower on the glycemic index list when they are raw. Cooking breaks down the cell walls and allows the food to be digested faster, raising the index level. Further foods with more fiberous content have lower glycemic index.


Q.[10] How Flax seeds help you?

Flax seeds are loaded with omega-3-fatty acids and antioxidant(lignin) level is 300 times more than even in fruits and pigmented vegetables, both of which have anti-inflammatory and antioxidant action.

 Omega-3 fats are used to produce substances that reduce the formation of blood clots.

Flaxseed  provides a very good source of fiber that can lower cholesterol levels in people with atherosclerosis and diabetic heart disease, reduce the exposure of colon cells to cancer-causing chemicals, relieve the constipation or diarrhea of irritable bowel syndrome sufferers, and help stabilize blood sugar levels in diabetic patients.

Flaxseeds are also a good source of magnesium, which helps to reduce the severity of asthma by keeping airways relaxed and open, lowers high blood pressure and reduces the risk of heart attack and stroke in people with atherosclerosis and diabetic heart disease, prevents the blood vessel spasm that leads to migraine attacks, and generally promotes relaxation and restores normal sleep patterns.

Q.[11] Do egg yolks really differ from egg whites in terms of raising LDL Bbad cholesterol? What's safe weekly limit for both parts of the egg?

A Yolk contains the fat and cholesterol in an egg, in addition to protein, vitamins and minerals. The whites contain primarily protein, only a very little fat and no cholesterol. Eggs have gotten a bad rap as a cholesterol culprit, because they are a concentrated source of cholesterol in the diet and there’s confusion between dietary cholesterol and blood cholesterol. While dietary cholesterol can contribute to unhealthy LDL levels in some, the primary dietary cause of LDL problems is saturated fat.

How many eggs can you safely eat?

Current recommendations, however, are that individuals with healthy LDL cholesterol concentrations eat 300 milligrams of dietary cholesterol or less per day. With 210 milligrams of dietary cholesterol in the yolk of one large egg, a single egg at breakfast puts you at about two-thirds of your daily maximum. If you are limiting saturated fat in your diet, by minimizing animal fat intake (meat and dairy), staying within the limit should not be a problem. If you are more liberal with your intake of animal fats, it may be wise to be a little more careful about egg intake.

Fortunately, for people who want or need to limit their dietary cholesterol and want their daily eggs as well, there are a couple of good options: Make an omelet with 1 whole egg and two egg whites .

It is currently recommended that individuals with high LDL cholesterol concentrations should try to limit their intake to 200 milligrams of cholesterol or less per day. For some of these individuals, sometimes referred to as “cholesterol responsive,” dietary cholesterol such as that in eggs can have a big effect on their LDL cholesterol concentrations.

Q.[12] Does heating olive oil during cooking causes it to hydrogenate and loose its beneficial effect?

“Hydrogenation” means just what it sounds like—adding hydrogen to the molecules of a vegetable oil. The process uses hydrogen gas plus a metal catalyst, such as nickel. So unless you have a highly unusual kitchen, it’s not something that happens in the home. Merely cooking with olive oil or any other oil cannot hydrogenate it. But it does saturate some molecules of mono and poly unsaturated fatty acids in the oil.

And also heating oil to a high temperature denatures its phytochemicals thus loose beneficial properties of the oil to certain degree.

The concern about hydrogenated oils springs from research into trans fat, which has been found to increase LDL-cholesterol (the “bad” kind) without increasing “good” HDL-cholesterol levels. Trans fats tend to decrease the particle size of LDL-cholesterol—making them even more unhealthy by depositing more cholesterol in the arteries. While some trans fats occur naturally in animal products, by far the biggest dietary source is vegetable oil that has been hydrogenated. This chemical process turns liquid vegetable oils into solids at room temperature, such as stick margarine and shortening. This is done so to increase shelf life of foods cooked in hydrogenated fat. These hydrogenated oils have been widely used in processed foods and baked goods and frying fast food. Many manufacturers are now phasing out hydrogenated oils, and the FDA will require trans fats to be identified on food labels as of next year.

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