Category Archive: Nutritional Information On Food

Palm sugar has gained popularity as a natural sweetener that many consider a healthier alternative to refined white sugar. Derived from the sap of various palm trees like coconut, date, and sugar palms, palm sugar has a unique flavor profile, resembling caramel, which makes it a popular ingredient in Asian cuisine. But what are the nutritional benefits, and is it truly a healthier option, especially for people with diabetes? Let’s dive into these questions.

Nutritional Value of Palm Sugar

Palm sugar is primarily composed of sucrose, along with some trace nutrients and minerals. It contains iron, potassium, magnesium, and small amounts of antioxidants, which are typically absent in refined white sugar. However, while palm sugar offers these nutrients, they are present in minimal amounts and likely don’t contribute significantly to daily nutritional needs unless consumed in large amounts, which could negate its health benefits due to high sugar intake.

Glycemic Index: How Does Palm Sugar Affect Blood Sugar Levels?

One of the main reasons people consider palm sugar a healthier alternative is its glycemic index (GI). The GI of palm sugar is estimated to be lower than that of refined white sugar (around 35 as compared to white sugar’s 60-65), meaning it has a slower effect on blood sugar levels. However, even with a lower GI, palm sugar is still a form of sugar and is primarily composed of carbohydrates, which break down into glucose in the body. Therefore, it can still contribute to blood sugar spikes if consumed in large amounts.

Can Diabetics Consume Palm Sugar?

Although palm sugar has a lower glycemic index, it should still be consumed in moderation by people with diabetes. The small difference in GI doesn’t make it free from blood sugar impact, and overindulgence can still lead to increased blood glucose levels. For diabetics, any sugar alternative should be used sparingly, and it’s always best to consult with a healthcare provider about safe dietary choices.

Health Considerations: Is Palm Sugar a Better Choice?

Palm sugar does contain antioxidants, minerals, and vitamins, which may offer slight health advantages over white sugar, but it should still be regarded as an occasional sweetener rather than a daily staple. Excessive consumption of any sugar, including natural ones, can lead to health issues like weight gain, increased risk of heart disease, and even higher susceptibility to insulin resistance.

Final Verdict: Is Palm Sugar a Healthy Sugar Alternative?

While palm sugar can be a marginally healthier choice than refined white sugar due to its lower glycemic index and trace nutrients, it is not entirely without drawbacks. For people looking to reduce overall sugar intake, palm sugar could be an option for occasional use but not a green light for unrestrained consumption. Diabetics, in particular, should treat it as any other sugar and enjoy it only in very limited amounts.

In summary, palm sugar might offer a slight nutritional edge over white sugar, but it is still an added sugar that should be consumed sparingly. For those looking to cut down on sugar, other options like stevia or erythritol may be better alternatives, offering sweetness without the glucose impact.

Black rice is a type of whole grain rice that has recently gained popularity due to its numerous health benefits. This rice variety is known for its dark color, which comes from the high levels of anthocyanin pigments, the same compounds found in blueberries and blackberries.

Black rice (also known as forbidden black rice or emperor’s rice) is used in traditional Chinese medicine. In the olden days, it was once reserved only for the wealthy and powerful to ensure their health and long life. No one else was allowed to eat it.

Fortunately, that’s no longer the case, and black rice is widely available in, grocery stores, supermarkets and online.

Early research discovered that black rice is even more powerful than blueberries in its antioxidant effects. It may also help boost immunity and protect your body against cardiovascular disease, diabetes and other conditions.

What gives black rice its dark color?
Black rice is especially high in nutrients compared to other types of rice as it’s particularly rich in anthocyanins, a powerful antioxidant pigments that protect your body’s cells from damage. Anthocyanins are what give this rice its unusual color, similar to eggplant, açai berries, blueberries and Concord grapes.

Along with protective anthocyanins, black rice contains high amounts of lutein and zeaxanthin, two carotenoids known for their role in supporting eye health.

In this article, we will explore the many health benefits of black rice and why it is an excellent addition to your diet.

1.  High in antioxidants

Black rice contains high levels of antioxidants, which protect the body from free radicals that can cause cellular damage and lead to chronic diseases such as cancer, heart disease, and Alzheimer’s. The anthocyanins present in black rice have been found to be effective in preventing oxidative damage and reducing inflammation.

2.  Rich in fiber

Fiber is essential for maintaining digestive health and preventing constipation. Black rice is an excellent source of fiber, with one cup of cooked black rice containing about 3 grams of fiber. This can help keep you feeling fuller for longer and prevent overeating.

3. Lowers cholesterol

Black rice has been found to help reduce LDL or “bad” cholesterol levels in the body. LDL cholesterol can increase the risk of heart disease and stroke. The high fiber content in black rice, combined with its antioxidant properties, can help lower cholesterol levels and improve heart health.

4.  Good for weight management

Black rice is a great food choice for those looking to manage their weight. The high fiber content in black rice can help keep you feeling full for longer, reducing the likelihood of snacking between meals. Additionally, black rice has a low glycemic index, which means that it can help regulate blood sugar levels, making it a good option for people with diabetes.

5.  Boosts the immune system

Black rice contains high levels of iron, zinc, and copper, which are essential minerals for a healthy immune system. Iron helps transport oxygen throughout the body, while zinc and copper play a crucial role in maintaining healthy immune function. Incorporating black rice into your diet can help boost your immune system and improve overall health.

6. Support eye health
Carotenoids (a type of antioxidant) help protect the healthy cells in your eyes, especially your retinas. Carotenoids have also been shown to reduce the potentially harmful effects of ultraviolet (UV) radiation and prevent the growth of cancerous cells. Vitamin E in anthocyanin also protects the health of your eyes, as well as your skin and immune system.

Recent findings found that black rice contains anti-cancer properties and protection on the kidneys and liver:

Some sterols and triterpenoids with potential anticancer properties already tested in vitro and in vivo have been isolated and identified from bran extracts of black rice.

Protection against osteoporosis has been suggested for the first time for black rice extracts. Because of its antioxidant and anti-inflammatory properties, black rice also protects liver and kidney from injuries.

One clinical study reported the interest of black rice in case of alcohol withdrawal.

In conclusion, black rice is an incredibly nutritious and healthy food option that offers numerous health benefits. Its high antioxidant, fiber, and mineral content make it an excellent addition to any diet. So the next time you’re looking for a healthy and delicious rice option, consider trying black rice!

Most of my home-cooked dishes are flavored with freshly ground black pepper. I love adding lots of black pepper into my egg dishes and porridge.  Often called the king of spices, black pepper is more than just a terrific flavor enhancer. It’s known to offer a wealth of health benefits while imparting an excellent depth of flavor to any dish.

Black Pepper Nutrition Facts
Black pepper contains minerals such as potassium, calcium, magnesium, phosphorus, sodium, as well as vitamins such as thiamin, riboflavin, niacin, and vitamin B6, according to the USDA National Nutrient Database. Other nutrients include vitamin E, folate, and vitamin K.

As black pepper is such an important health-promoting ingredient, multiple studies on its health benefits have been carried out, including one by US National Library of Medicine, National Institutes of Health

Black pepper (Piper Nigrum L.) is an important healthy food owing to its antioxidant, antimicrobial potential and gastro-protective modules. Black pepper, with piperine as an active ingredient, holds rich phytochemistry that also includes volatile oil, oleoresins, and alkaloids. More recently, cell-culture studies and animal modeling predicted the role of black pepper against a number of maladies.

The free-radical scavenging activity of black pepper and its active ingredients might be helpful in chemo-prevention and controlling progression of tumor growth. Additionally, the key alkaloid components of Piper Nigrum, that is, piperine assist in cognitive brain functioning, boost nutrient’s absorption and improve gastrointestinal functionality. In this comprehensive treatise, efforts are made to elucidate the antioxidant, antimicrobial, anti-inflammatory, gastro-protective, and antidepressant activities of black pepper.

Here’s are some good reasons to sprinkle some black pepper into your food:

1. Cancer prevention
The piperine in black pepper can be credited with the prevention of cancer, and becomes twice as potent when combined with turmeric. The spice also has Vitamin C, Vitamin A, flavonoids, carotenes and other anti-oxidants that help remove harmful free radicals and protect the body from cancers and diseases. The best way to eat pepper to harness maximum benefits is to eat freshly ground pepper, and not cook it along with food.

2. Stimulates digestion
The piperine in black pepper eases digestion and stimulates the stomach, which then secretes more hydrochloric acid that helps to digest proteins in food. Thus adding a dash of pepper into your food will actually help you to digest it faster.

3. Relieves cold and cough
Black pepper is antibacterial in nature, and therefore helps to cure cold and cough. A teaspoon of honey with freshly crushed pepper does the trick. It also helps to alleviate chest congestion, often caused due to pollution, flu, or a viral infection. You can add it to hot water and eucalyptus oil and take steam. And given that black pepper is rich in Vitamin C, it also works as a good antibiotic.

4. Enables weight loss
Studies have found that piperine in black pepper, the very compound that makes you sneeze, also fights the formation of fat cells.  Research says that black pepper might offer an alternative to treatments for fat-related issues.

Black pepper’s characteristic to inhibit fat cell formation sets off a chain reaction that can keep fat formation in check at various other biological levels.

5. Improves skin
Crushed pepper is one of the best exfoliators nature has provided us. However, don’t use it directly though; add a bit of honey or fresh yogurt to it. It also enables blood circulation, and provides the skin with more oxygen.  Black pepper is known to help in the cure of Vitiligo, a condition where the skin loses pigmentation, and creates white patches.

6. Alleviates depression
It’s believed that the piperine in black pepper helps to deal with depression. It stimulates the brain, and helps it to function properly by making it more active.

With so much health benefits and a wonderful flavor, there’s just no reason not to add black pepper into all your food.

Oats are one of the healthiest grains you can choose, so they can be a healthy choice. They are high in fiber, which can reduce bad cholesterol and help you stay full longer. They also enhance the body’s immune response and stabilize blood sugar; plus, they’re gluten free.

Over the years, there have been many research studies that have proven the benefits of oatmeal in lowering cholesterol levels. The U.S. Food and Drug Administration is convinced. Oatmeal was one of the first foods to carry the heart healthy distinction on its label because of promising research findings.

In the USDA nutrient database, instant oatmeal possesses the same nutritional profile as regular or quick-cooking oatmeal. The only difference lies in the glycemic index, which is a measurement of how quickly a food increases your blood sugar within a two-hour period. Because instant oatmeal has been processed to cook more quickly, it is also broken down and digested more quickly by your body, giving it a higher glycemic index. Eating a lower glycemic index diet may help improve your cholesterol ratios.  To lower the glycemic index of instant oatmeal, all you have to do is combine it with a little lean protein as mentioned above.

Bottom Line: Instant oat can be handy and healthy, if you choose the unsweetened kind.

Fans of dark chocolate, there’s no need to feel guilty now when you indulge on your favorite snack!  It looks like you’ll reap a whole lot of health benefits from this superfood, besides boosting your brain health!

New studies shed light on how dark chocolate might improve our brain health and strengthen our immune system.

What is it in dark chocolate that might be beneficial?

Cocoa contains compounds called flavanols which are a type of polyphenol. Polyphenols are naturally produced by plants and so are found in plant foods such as fruit, vegetables, tea, coffee, wine, grains and chocolate.

Dark chocolate with high concentrations of cacao can have positive effects on stress levels, inflammation, mood, memory and immunity, according to two new studies.

The research presented at the Experimental Biology 2018 annual meeting in San Diego suggests chocolate with a minimum of 70% cacao can support cognitive, endocrine and cardiovascular health.

Lee Berk, main investigator on the studies and an associate dean of research affairs at Loma Linda University’s School of Allied Health Professions, said participants were given a 48-gram bar of dark chocolate at the beginning of one experiment and then ate a piece of dark chocolate every two hours they were awake, for several days.

Blood tests revealed the chocolate influenced gene activity, increased anti-inflammatory agents and increased infection-fighting cells.

The team found that eating the dark chocolate led to a beneficial increase in gamma frequency in the cerebral cortical regions of the brain, which are the areas involved in memory and sensory processing.

The study authors wrote that this superfood of 70 percent cacao enhances neuroplasticity for behavioral and brain health benefits.

Further research by Berk’s team examined how brain activity reacted to dark chocolate consumption. Gamma waves recorded by an electroencephalogram (EEG) suggested the treat could positively impact brain function, such as cognitive function and creativity, even two hours after eating it.

These studies show us that the higher the concentration of cacao, the more positive the impact on cognition, memory, mood, immunity, and other beneficial effects.

High in Antioxidants
In another study, it was found that cocoa contained more antioxidants than other fruits they tested, including some antioxidant powerhouses like blueberries and Acai berries!

Dark Chocolate May Help Lower Cholesterol
Studies have shown that consumption of cocoa can reduce levels of “bad” cholesterol (LDL) and raise levels of “good” cholesterol, potentially lowering your risk of cardiovascular disease.

Dark chocolate improves several important risk heart disease risk factors. It lowers lipid profiles and platelet reactivity, lowers the susceptibility of bad LDL to oxidative damage, while increasing good HDL.

Conclusion
Dark chocolate is high in calories (150-170 calories per ounce) and can contribute to weight gain if eaten in excess.  Obviously, if you eat tons you won’t be doing any good for your health, but eating chocolate in moderation can have some positive health benefits.  To keep weight in check, limit portions to 1 ounce of dark chocolate daily, or about 150 calories.

Rice congee / rice porridge is my all-time comfort food, my go-to meal whenever I feel under the weather or fancy eating something easy to digest.  If you want to get congee with a smooth consistency, use rice grains that are easily cooked / soften easily. I only use organic baby porridge rice, bought from the organic store or the organic section of the supermarket.  The organic baby porridge rice that I use is a combo of quinoa, millet, buckwheat and white rice. It cooks/softens very fast.

A cup of plain congee, made with just rice and water, has about 138 calories, 1.3 g of fat, 28 g of carbohydrates and 1.3 g of fiber. The same amount of pork congee with egg, however, has 208 calories, 10 g of fat, 170 mg of cholesterol, 16 g of carbs, 13.6 g of protein and no fiber. In contrast, 1 cup of plain cooked white rice has 242 calories, 0.4 g of fat, 4.4 g of protein, 53 g of carbs and 0.6 g of fiber.  So if you are on a low carb diet and fancy eating rice, choose congee with a thin consistency, i.e. cooked with more water/stock.  What’s more, congee retains heat for a longer time compared to rice, so you’ll tend to consume it at a slower pace. It takes the stomach around 20 minutes to communicate to your brain that it’s full. The slower you eat, the faster you’ll feel full and as a result, you’ll consume less.

People of many cultures turn to rice congee as a go-to meal for those who aren’t feeling well. White rice congee/porridge is an excellent choice when your digestive tract is weakened from chronic or acute illness. It is easily digested.

Thin rice congee cooked with carrots, vegetables and minced meat (cooked till really soft) is my go-to food whenever I need something easy on my tummy.  This is the meal that my mother would whip up for me whenever I fell ill when I was little and a bowl of hot porridge always made me feel better.

My bowl of quinoa, millet, buckwheat and white rice congee cooked with chopped garlic, chopped cabbage, carrots, minced organic pork, dried oysters and seasoned with sesame seed oil, scallions, organic soy sauce and pepper. It’s my mother’s recipe.

I encourage you to give rice congee a try the next time your digestive tract needs a bit of a break.  It’s definitely a healing dish but make sure you cook it with only healthy ingredients like carrots, sweet potatoes, vegetables, goji berries, red dates and ginger. Go easy on the meat, salt and oil in your porridge.