Why garnish food with Cilantro (Coriander) leaves?
Garnishing with cilantro leaves on cooked food prevents
salmonella and
shigella organisms from contaminating due to presence of
antibiotic activity. These
organisms are the major causes of food poisoning.
Cilantro is considered twice as
effective compared to a powerful antibiotic like
gentamicin (J Agri and Food Sci
2004).
Why nuts and dhal in upma, poha, etc
Items like upma, nimbubath, kesaribath, poha are
likely to be gulped without
chewing. Adding various dhal like Bengal gram dhal,
urdu dhal, cashew nuts, peanuts
etc., forces one to chew aiding better digestion.
Bacteriostatic effect of silver foil on North Indian
sweets
North Indian sweets are often made of milk products
and are preserved covered
with silver foil. In summertime there is a risk of
food-borne infection if the item is
not refrigerated. When eaten, silver foil breaks
into ionic colloidal silver in the
stomach from hydrochloric acid of gastric juice
(pH range 1.5 to 3.5) killing harmful
bacteria. Silver electrodes that produce ionic sliver
has historically and extensively
been used as a broad-spectrum antimicrobial agent in
the municipal water purification
system in many countries.
Researchers at the Arizona State University
tested several strains of bacteria,
fungi, and viruses grown under multi-cycle
growth conditions in the presence or
absence of ionic colloidal silver in order to assess
the antimicrobial activity. Bacteria
2grown under aerobic or anaerobic conditions,
significant growth inhibition was
observed, although multiple treatments were
typically required. For fungal cultures,
the effects of ionic colloidal silver varied
significantly between different genera. No
viral growth inhibition was observed with any
strains tested. The study data support
ionic colloidal silver as a broad-spectrum
antimicrobial agent against aerobic and
anaerobic bacteria, while having a more
limited and specific spectrum of activity
against fungi supporting the centuries old Indian
wisdom.
In the modern time, because of use of pastured milk
and milk products in the
preparation of most Indian sweets and as silver has
renal toxicity, the author does not
recommend use of silver foil on North Indian sweets
that currently serves only as a
decoration.
Prevent dental cavities by eating curd not
sweets at the end of meals. Why?
Eating dessert at the end of the meal is
an unhealthy Western practice, copied
by Indians and may promote dental cavities as sugar
promotes bacterial growth. The
mouth contains a wide variety of oral bacteria,
but only a few specific species of
bacteria are believed to cause dental cavities,
Streptococcus mutans and Lactobacillus
species among them. Curd (a soft, white substance
formed when milk sours or when
previous curd is added that has live bacteria like
Lactobacillus delbrueckii subsp.
bulgaricus and Streptococcus thermophilus bacteria.
In addition, curds may have
other harmless lactobacilli and bifidobacteria.
Curd is often homemade. Yogurt is a
semisolid sourish food prepared from milk fermented
by added bacteria, sweetened,
flavored and often repastured. Hence, they are
not one and the same). Indian cuisine
uses curd and hence in this article the world
curd will be used keeping with the Indian
practice. Indian habit of eating curd at the
end of the meal leaves behind friendly
bacteria between the teeth, not sugar reducing
the risk of dental cavities.
Why curd, iddly, dosai, uttappa, dhokla, batura etc
are good for you.
Because all of the above contains probiotics and
prebiotics that our ancestors
incorporated into our meals since time immemorial.
Probiotics are microorganisms
that play an important role in regulating digestion
and intestinal function. Probiotic
microbe are found in yogurt belong to streptococcus
and lactobacillus strains. Other
recognized one is bifidobacteria. These are not
destroyed by stomach acid. Prebiotics
are nondigestible carbohydrates that act as
food for probiotics. When probiotics and
3
prebiotics are combined, they form a symbiotic
fermented products named above as
curd or batter (fermented idly or dosa dough).
They are considered synbiotic because
they contain live bacteria and the fuel they need
to thrive. Probiotics are found in
foods such as curd, while prebiotics are found in
whole grains such as rice, wheat,
bananas, potato and other starchy items.
Fermenting foods produce increase in the nutrients
like vitamin K and B-
complex, short-chain fatty acids, some amino acids,
growth factors and antioxidants.
Fermentation also destroys oxalates and phytate that
interfere with absorption of
calcium and iron. Antibiotics, poor diet, excess
alcoholic drinks, can reduce the
population of probiotic bacteria in the gut.
That is why it is good idea to consume
curd while on oral antibiotic therapy.
India probably has the most diverse fermented
foods in the world and
consumption of curd, and other items made from
fermented batter they are part of
daily meal. In an analysis of nine studies that
looked at probiotic use and blood
pressure, the report in the journal Hypertension
found that people using probiotics
tend to have lower blood pressure compared to
those who didn’t eat them. The effects
seemed to be stronger among those with higher
blood pressure to begin with, and
among those consuming multiple probiotic strains
and in higher dose. A recent study
conducted by researchers from the Harvard School
of Public Health has found higher
intake of yogurt is associated with a reduced
risk of type 2 diabetes. Yogurt digest
better because it is predigested and even
those who are considered “lactose
intolerant” (N Engl J med 1984;310:1-3).
Take daily multi-vitamin pills and die early
Or eat a fistful of nuts daily to live long and healthy!
Studies published in Ann Int. Med (2013;159:797-805)and
JAMA(2014;311:349) analyzed the effects of supplements
on cardiovascular disease,cancer, mortality, and cognitive
decline. They found that there were no significant
differences between people who took vitamin supplements and
people who did not.The human body can only absorb a certain
amount of vitamins and minerals per day.
When this limit is exceeded, the excess amount of water
soluble vitamins (B-complexand C) are excreted from the
body in the form of urine. Excess fat-soluble
vitamins(A,D and E) are stored in the body, which can
later prove to be dangerous for
4
health. Researchers from Cleveland Clinic found
that excess vitamin E increases the
risk of prostate cancer. Another study revealed that
too much vitamin A increases the
risk of osteoporosis and hip fracture. A Scandinavian
and an American study
revealed that those who took multivitamins regularly
died on an average died three
months earlier compared to those who did not. A healthy
diet should provide enough
nutrients without the need for supplements.
Instead of synthetic supplements consider natural
foods like nuts, which are
wholesome food items as it contains high levels of
proteins, low level of complex
carbohydrates, poly unsaturated fats, no cholesterol,
vitamins A, E and B-complex,
minerals like calcium, potassium and others along with fiber.
Research done at
Pennsylvania State University has shown that nuts help lower
blood pressure and
heart rate during acute stress. Studies done at Los Angeles
School of Nursing showed
that men who ate about 75 g (2.6 oz) of whole shelled walnut
in their diet compared
to the group who did not consume any nuts had a better
sperm count.
A study done over 13 years involving 119,000 Americans at the
Dana Farber Cancer Institute in Boston showed that eating a
handful of any nuts daily reduced
death risk by 20% from heart disease and type II diabetes.
One ounce (28 g) serving is equal to about 16 to 24 almonds,
16 to 18 cashews or 30 to 35 peanuts. Another
study involving 200,000 people in the United States
and China found that nut consumption was linked to lower
risk of premature death from heart disease and other
causes. Nut consumption was associated with decreased
overall cardiovasculardisease mortality across different
ethnic groups and among individuals. Consumption
of nuts, particularly peanuts given their general
affordability, may be considered a
cost-effective measure to improve cardiovascular health
(JAMA Intern Med.
2015;1001/jamainternmed.2014.8347).
It is a common practice among Punjabis, Sindhis
and other North Indians to
offer nuts like almonds, cashews and other nuts along
with tea to the guests. Many
Indian sweets are made with nuts validating the wisdom
of our tradition with marked
health benefits that is now proven to be correct by
modern research.
The emperor among fruits-the poo man’s apple Guava with
its richest nutrients!
Mango may be the “king of fruits”. Guava is the
“emperor of nutrition” among
5
fruits, as per a study done at The Center for
Science in the Public Interest;
Washington, DC that ranked 45 fruits for their content
of vitamin C, folate, fiber,
potassium, iron, calcium etc. Guava topped the list!
In another study research done at
the National Institute Nutrition, Hyderabad on 14 fresh
fruits on antioxidant content found that guava had highest
amount at 496 mg/100mg of edible part of fresh fruit
compared to pineapple that had the lowest level at 22 mg/100mg.
In high levels ofantioxidants Indian plum(Nae-ra-lae-hannu,
in Kannada, Oemleria cerasiformis) was next followed by mango,
pomegranate, custard apple (sita-pala, Kannada) and apple
among other fruits. In addition to pineapple, banana, papaya,
water melon and grapes had the least amount of antioxidants
(Oxidatv. Med and Cellular Longevity 2013
Article ID 369479, 12 pages). Antioxidants play a critical
role in preventing cellular damage. Cellular damage is the
underlying cause for aging, cancer and many degenerative
diseases.
Eat your veggie Jonny!
Vegetables in Indian cuisine are almost always cooked with
very few raw
vegetables included. For example Ko-sam-bari (salad) or raita
(raw vegetable in
yogurt base with spices). Recent studies show vegetables
should be cut into large
pieces, eaten cooked and fruits eaten raw as cooking
vegetables help boost nutrients
(J Agri & Food Sci 2007). Greens are best consumed
cooked not raw. Humans have
no cellulase enzyme to break plant cell wall that is made-up of
cellulose. Cooking
breaks cell wall & releases intracellular nutrients.
Leafy vegetables reduce cataract
risk due to zeaxanthin and lutein (carotenoids and
antioxidant property) based on
dietary data on 35,551 females from Women’s Health Study
(started in 1993). Potato,
while tasty is mostly starch and should not be given
the status of a vegetable. Because
it is cheap, it is a major “vegetable” in restaurants.
Low Calcium resulting in as you age?
6
Answer.
Best appetizer! Serve most meal items on the plate
before starting to eat
In a South Indian community dinner such as a wedding,
major birthday or such
celebrations the guests had to be seated first and then
food items are served one by
one sometimes amounting to initial12-15 items. Until all
items are served, guests are
not touch or eat any of the food items, just watch and drool!
Serving a spoonful of
ghee on the rice is the indication that all initial items are
in the plate (or banana leaf).
The idea behind is watching the food and smelling the aroma
that reaches the hypo
thalamus of the brain to initiate programming what enzymes
to secrete to digest what
type of food. That is what results in drooling as saliva
has the appropriate enzymes.
We are not able to feel gastric juices flowing. This beats
any type of appetizer. They
start with initially licking a spoonful of kheer may be
to vet the throat and stimulate
the palate. Followed by rice and several spicy items and
vegetables will follow one at
a time with the desert being served prior to rice and
curd separated by a small
quantity of spicy rice again to modulate palate to
appreciate a different taste.
7
Merits of lactovegetarian diet(hidden meaning
Indian vegetarian meal)
A well planned lactovegetarian diet meaning Indian
vegetarian diet or a mixed
diet with abundant amounts of vegetables and fruits
is beneficial as regards the rate of
cell proliferation, and most likely also reduces the
risk of developing colorectal
cancer (Almendingen K, Trygg K, Vatn M. Tidsskr Nor
Laegeforen 1995;115:2252-
6
Medicinal benefit of Indian spices
Spices in the Indian foods has both enhancing taste
and medicinal benefits.
Adding spices reduces the amount of salt needed to
bring taste unlike Western pickles
that has only salt. The spices stimulate gastrointestinal
mobility minimizing the risk
of constipation. Spices mask unpleasant smell of certain
food items. Garlic is
notorious to mask even putrefying foods!
Turmeric is part of spices in the Indian cooking for
generations. Even in the
decades back its medicinal value was known. Modern times
have enhanced its
medicinal value taking it to the Himalayan peak level.
According to the world’s
expert on turmeric Dr. Kamala Krishnaswamy of National
Inst. Nutrition, Hyderabad
average intake of turmeric if one consumes all daily meals
of Indian origin gets one
half teaspoonful of turmeric per person per day. However, to
have beneficial effect
especially for prevention of Alzheimer’s disease one needs
one teaspoonful of
turmeric per person per day. This is based on experimental
evidence and no
epidemiological studies have been done to date. At best,
it is a good idea to add
turmeric to all of the savory food items except for iddly,
dosa and similar fermented
items, turmeric should be added prior to cooking as turmeric
has mild antibiotic effect
as a result fermentation may be incomplete. Turmeric is one
the most thoroughly
researched plants in existence today. Its medicinal properties
and components
(primarily curcumin) have been the subject of over 5600
peer-reviewed and published
biomedical studies as of 2013. Given the sheer density of
research performed on this
remarkable spice, it is no wonder that a growing number of
studies have concluded
that it compares favorably to a variety of conventional
medications, including:
Lipitor/Atorvastatin(cholesterol medication, Corticosteroids
(steroid medications),
Prozac/Fluoxetine & Imipramine, (antidepressants), Aspirin
(as blood thinner), Anti-
inflammatory Drugs, Oxaliplatin
(chemotherapy drug, Metformin (diabetes drug).
8
Turmeric powder is also used as a natural yellow coloring
agent in many processed snacks in the US.
The inability of black pepper to enhance the longevity
of meat is well-
established which prompted Europeans to sail to India.
Ginger having the safest
benefit in the nausea and vomiting associated with pregnancy
is well known. Indian
cuisine ensures that spices form the base of any dish. We are
not satisfied with a dash
of salt and a squeeze of sour lime. If spices are consumed
in moderation one can
derive health benefits, but an overdose of any spice should
be avoided.
Details about medicinal benefits of all Indian spices are
beyond the scope of
this article. One item that deserves mention is in case of
severe dental pain in
particular empty socket syndrome when narcotic drugs do not
benefit much, a small
gauze piece socked in clove (Syzygium aromaticum) oil and
applied locally may
produce significant relief of pain without any sedation.
Fenugreek (Trigonella
foenum-graecum) in Kannada it is called Menthya seeds
are found to lower serum
cholesterol level. It is best to added it to dosai.
Research has shown it also has
antidiabetic effect. Saffron (Crocus sativus) a major
spice in kheer and many sweets
has antioxidant effect. Nutmeg (Myristica fragrans)
another Indian spice used in
cooking is known to have anti dental cavity properties
due to its anti-bacterial
properties.
Does my Diet Fit my Genes?
What is “new” in modern science was known in ancient
India thousands of
years back. The diet should be based on one’s Prakruti
(metabolic type, degree of
physical work etc) as suitability of a particular food
varies from person to person.
There is no one standard meal (“happy meal”) suitable
for all. Suggested Reading:
Kulkarni PH. Ayurveda AAhar. Delhi. Sri Satguru
Publications (ISBN 81-7030-668-x)
Nutrition and dietary knowledge in Ayurveda
Nutrition and dietary knowledge was well established
in Ayurveda for healthy
living (Manyam BV Bull Ind Inst Hist Med. 1995;25:79-99).
Ayurvedic physicians
were the first to recognize diet-drug interaction.
That is why they recommend
9
Pestriction of certain dietary items (patya) while on
Ayurvedic therapy. The concept
of diet-drug interaction did not enter modern medicine
(Allopathy) until 1970s.
Ayurveda classified food groups into-grains (Shukadhanya),
legumes
(Shamidhanya), meats (Mamsa), vegetables (Shaka), fruits
(Phala), Salads (Harata),
spices including salt (Aharayogi), sugarcane & its products
(Ikshu), alcoholic drinks
(Madya) and water (Jala).
Ayurveda suggested that the quantity of diet should be
based on a person’s metabolic profile (Manyam BV, Kumar A.
J Comp. Alt Med 2013:19:644-649) and
one should eat only when one is hungry, no eating
between meals and the quantity
should consists of two handfuls of one’s own hand.
This determines the quantity as a
person with a smaller frame needs less food compared to
a person with a big body
frame. The frequency of meals should be twice a day
The main meal in the midday,
when the digestive enzymes are considered to be most
active and a light meal in the
evening. Each meal should include six different tastes
(Shedrasa) namely, astringent,
bitter, pungent, salt, sour and sweet. This would cover
all nutrients including vitamins
and minerals. For example, sour items provide vitamin C,
astringent items minerals
like calcium, iron, sweet items carbohydrates and so forth.
Once the food is cooked it
should be consumed at the earliest to provide most nutritive
value. Modern data has
shown that using folate as a test material to measure
nutritive value in plastic bagged
spinach on the super market shelf, folate levels gradually
decreased reaching the
lowest level on tenth day. Vitamin C in “fresh squeezed”
orange juice sold in cartons
in the refrigerated shelf of super markets had a similar
loss in vitamin C content after
several days.
According to Ayurveda, among wholesome foods the best are,
red rice (sali rice) among rice, green gram among legumes,
buffalo meat among meats, Rihita fish among fish,
cow’s milk among milk, ghee among animal fat, sesame oil among
vegetable oils, rock salt among salt. Barley, beef,
black gram and sheep milk were
considered unwholesome. A wholesome meal should include
grains, legumes, meats,vegetables, fruits, salads, spices
and salt. Recent research has shown that red rice
which is among brown rice is superior to white rice
in its nutrition content, buffalo
meat is far better than beef as it has low fat, sesame oil
is among polyunsaturated oils,
ghee is a better fat. Research done at Ohio State
University has shown that ghee
produced far less atherosclerotic plaques in rabbit
aorta compared to polyunsaturated.
10
Fats. Much more research is needed to establish validity
of traditional Indian food
items. Despite rich scientific knowledge of Indian
cuisine, major problem among
Indians, immaterial of where they live is they consume
disproportionate amount of
polished rice and potato compared to pulses and nuts to
balance proteins. Many who
are vegetarians for generations switch to non-vegetarian
food they minute they get off
the boat! All these improper habits have resulted in
higher incidence of obesity, type
II diabetes, and other lifestyle diseases. A resent expert
committee report on nutrition
and dietary habits of Americans titled it
“American Food is Killing Us”.Final Words!
Eat less than your appetite,
Drink less than your desire,
Work less than your tolerance,
Earn less than your greed.
What is good for your stomach
Is good for your heart, and
Rest of the body, mind and soul.
Courtsey of
Medical and Scientific Basis of Indian Foods
by
Bala V Manyam, MD
Professor (Emeritus), Southern Illinois University
Clinical Professor, Penn State University.
