food

In the 1900s, they used to make industrial oil from waste seeds. Procter and Gamble, a soap manufacturer, figured out a way to harden these oils and make them white so that they could use them to make soaps. The oil looked very similar to butter and lard. So, Procter and Gamble decided to sell the oil made from these waste seeds as food.

They started marketing these oils as “vegetable oils” to make it sound healthy.

Nina Teicholz, the author of the widely acclaimed book "The Big Fat Surprise," speaks about the history of refined oils. Procter and Gamble was the company which figured out a way to convert waste seeds into oil which they then aggressively started marketing as healthy food by getting the American Heart Association to endorse the product.

Petrochemicals like Hexane are used to "refine" oil.

Refining is done to lower the price and increase the shelf life so it is easier for large companies to manufacture and sell in large quantities without having to worry about expiry.

Practically every household today uses refined oils like sunflower, soya bean, ricebran, corn, palm or cottonseed oils.

Even though they are all marketed as “safe for the heart”, there is growing evidence that refined oils are contributing to the epidemic levels of heart disease.

Video

Here is a clip where Palki Sharma beautifully breaks down how Palm oil is everywhere. She makes us realise that most of us don't know how or how much we consume

Palki Sharma answers the following questions for you

• How much is too much?
• What do the doctors say?
• What you should do

Refined oils have been marketed as a product which is “safe for the heart”.

Procter and Gamble gave millions of dollars to the American Heart Association in the 1940s to make them endorse these oils.

Read more

Saurav Ganguly Fortune oil ad where Ganguly is endorsing the oil for a healthy heart

Ask your grandma if she used refined oils or got oils pressed in the neighbourhood ghana/ghani/chakku

Seeds are crushed physically to extract cold pressed oil. Since this process doesn't involve any chemicals it takes more time and also requires more raw material.

On the other hand, chemicals are used to manufacture refined oil which increases the amount of oil extracted and speeds up the process.

These are the main reasons why cold pressed oil is more expensive.

Ask your grand parents how much fried food they enjoyed

There are many passionate people who manufacture cold pressed oil. There might be a cold press close to your home.

The best way to be 100% sure that the oil is actually cold pressed is to know the person who is manufacturing it and understand the process they follow. If there are no cold presses near your home, try to get some photos or videos from the manufacturer (if you cannot visit them).

Some regions have had their own oils apart from these 4 most popular ones. For example in Karnataka there is Safflower oil (Kusube Enne)

Each oil has its own benefits and don’t worry too much about which is the best. The best oil for you is actually what your grandma used. Ask your grandma which oil she used. Chances are that she went to the nearest ghana / ghani / chakku to buy her oil.

If your grandma shared any interesting stories from her childhood, we would love to hear them. Please do write to us.

Once rice is harvested, it goes to a mill where they clean it up and remove the husk from the grains. After taking off the husk, there is a layer of nutritious bran left behind. At this stage, rice is called brown rice and it's super healthy because it's packed with nutrients, vitamins, minerals, protein and dietary fibre.

Nowadays, unfortunately, they don't stop there. Rice is polised further to give us that lovely, shiny white rice that billions of people enjoy eating every day.

Video

This video explains the different layers of rice and what happens when rice is polished

The primary issue with white rice is that it undergoes a polishing process that removes much of the grain's nutritional content - the essential vitamins, minerals and dietary fibre.

By removing the bran during polishing, important nutrients are lost, depriving families, especially children, of vital nutrients that were abundant in unpolished rice.

This has increased the risk of diseases like diabetes, which were far less common several decades ago when unpolished rice was prevalent.

Some of the key reasons why white rice may not be as beneficial as brown rice are:

1. Reduced nutrients: The milling process strips away the bran and germ, where you find essential vitamins like vitamin B and important minerals like iron and magnesium. So, you're left with rice that's not as nutrient-rich.

2. Lower fibre content: Unpolished rice has this fantastic bran layer that's full of dietary fibre, which is great for digestion and keeping your gut healthy. When they turn it into white rice, that helpful fibre is gone.

3. Higher glycemic index: Now, this might sound a bit technical, but it's important. White rice has a higher glycemic index compared to unpolished rice. What that means is it can cause a faster spike in your blood sugar levels. Fast and sudden spikes in blood sugar levels increases the risk of prediabetes and Type 2 Diabetes.

This article isn't trying to bash white rice entirely. Having it occasionally as part of your diet is perfectly fine.

However, knowing that you are health conscious and aiming for a healthier choice, you may want to consider adding healthier grains to your meals to keep your family healthier and happier!

A video which discussed whether white rice is healthy or not

The process of polishing rice became popular for economic reasons. Before rice mills were introduced in Asia by the British, people primarily consumed unpolished rice. White rice consumption was  infact considered strange back in those days.

The main reason for polishing rice was to increase its shelf life. Polishing makes rice less attractive to insects. Traders noticed that polished rice was less likely to be infested by pests which made it easier to store for longer periods. So, they began demanding more polished rice from the mills and started marketing white rice as the best option.

The economic forces in the rice industry played a significant role in promoting polished rice. Over time, through extensive marketing efforts, white rice consumption became the norm.

This shift to white polished rice has had its downsides. Despite the nutritional drawbacks, white rice has gained popularity for being easier to chew and generally perceived as tastier by many people. As a result, it has become the “preferred” choice for a large portion of the population.

The healthier alternative to white rice is brown rice. 

We’d like to tell you an interesting story from a World War II prison camp. The prisoners there suffered from Beriberi, a disease caused by a deficiency of vitamin B and thiamine. Somehow, they managed to convince the guards to let them cook the bran shavings that were removed during the polishing of rice. Guess what? Their beriberi disappeared.

You know why?

Rice bran is packed with essential nutrients, including vitamin B and thiamine, which are crucial in preventing beriberi.

That's why white rice isn't great for your health. The polishing process strips away those valuable nutrients and the fibre, making it less nutritious. Plus, it increases the risk of diabetes because it can cause spikes in blood sugar levels.

You don't have to give up on rice. Slowly replace your white rice with brown rice. Brown rice retains all the nutritious bran and is a much healthier option compared to white rice.

Knowing your preference for healthier choices, go for brown rice!

Video

Outlines the benefits of brown rice

Here's the deal – you don't need to ditch rice entirely from your diet to be healthier. Seriously, don't buy into that misconception!

In fact, you can actually boost your health by adding a bunch of awesome indigenous rice varieties to your meals. Rice is super versatile and can be used as a base for so many delicious dishes.

Some rice varieties are perfect for sweet treats, other varieties help you make mouthwatering biryanis and some varieties are just made for those soft and scrumptious idlis or traditional goodies like putthu and idiyappam. The trick is knowing which rice variety suits which dish best. Guess what? Thanks to the magic of the internet and apps like Youtube, finding video recipes for any indigenous rice variety is a piece of cake!

When you expand your food choices and try out different rice varieties, you're not just doing your health a favour – you're also supporting local farmers and being kind to the environment. 

How awesome is that?

So, don’t not give rice the cold shoulder. Instead, celebrate the rich diversity of indigenous rice and open up a world of tasty and nutritious possibilities for a happier, healthier you!

Rice up to the occasion and dig into some deliciousness!

Back in the day, India had a whopping 1.10 lakh varieties of rice, each with its own unique characteristics and benefits. Can you believe that? But sadly, as time went on, we lost a lot of them and now only around 6,000 varieties remain. Of these, less than 100 are commercially grown! 

But let me tell you something cool about these indigenous rice varieties. They are super healthy and they don't need all those chemical fertilizers or pesticides to grow. Yup, they're like nature's little champs, self-sufficient and resilient!

You know what's even more amazing? The communities that have been growing these indigenous rice varieties have survived famines because these plants can handle harsh weather - be it droughts or floods!

Here's the best part – these rice varieties come with their unique health benefits. Some are rich in iron - perfect for pregnant women or anyone dealing with anaemia. Others are packed with zinc, antioxidants and omega-3 fatty acids - which are all fantastic for your body. There's even one type with natural silver content that works wonders in treating gastrointestinal issues!

Have you ever tried any indigenous rice varieties? We'd love to hear about your experiences with them! How did you find the taste and nutritional benefits compared to more commonly available rice types? 

Please share your favourite recipes of indigenous rice dishes with the wonderful community here. It's a great way for all of us to discover new flavours and make the most of these unique rice varieties. So, don't hold back – spill the rice beans and let's dive into this delicious discussion together!

Here is an article about an amazing person who has tirelessly been conserving the native species –

1420 Varieties, 25 Years: Meet the Man Rescuing India's Rice Diversity From Extinction 

Before answering the question, let us talk about millets.

Millets are a rage these days as a super healthy food. They're packed with more nutrients like proteins, vitamins and minerals. Plus, they're like superheroes for weight loss because they've got loads of fibre. 

You know what fibre does? 

It makes you chew more, which means you eat less and your tummy digests it better. Here's the cool part – because millets have higher fibre content, they release sugar into your bloodstream at a slower pace. So, you won't get those crazy glucose spikes in your blood like when you eat white rice.

Another awesome thing about millets – they're total rockstars for the environment! Millets don’t require those nasty chemical pesticides and fertilizers to grow. They can pretty much handle things on their own, which is great for Mother Nature! Millets are also pretty chill because they need way less water to grow, making them an eco-friendly choice.

So, not only are millets super healthy for you, but they're also doing their part to keep the planet happy and green. Isn’t it a win-win situation?

Millets were once considered a poor man's food because one hearty millet meal keeps you active and satisfied all day long! But that couldn't be further from the truth today. Since they're in high demand and not as widely available, brands tend to hike up the prices to cash in on the health trend.

Coming back to the question – should you ditch rice altogether and go all-in on millets for the sake of better health and nutrition? Not really. The secret is to have a balanced approach. Include both millets and rice in your meals. Maybe swap out some white rice with indigenous rice varieties in a few dishes. That way, you get the best of both worlds and keep your taste buds happy!

To really reap all the health benefits of millets, there are a few things to keep in mind. First, soak the millets overnight to make them more digestible. Then, chew really well to get all their goodness. Lastly, avoid mixing two different types of millets on the same day because millets take longer to digest and each millet digests slightly differently.

So, go ahead, embrace the millet magic, but retain rice in the mix too. A delicious and healthy combo is the way to go!

There are actually two main types of salt: refined and unrefined salt.

Unrefined salt is salt in its natural form. It's packed with many minerals and other nutrients that are really beneficial for you. When you use unrefined salt, you're not just getting that salty flavour, but you're also giving yourself a dose of these essential minerals.

Refined Salt on the other hand, goes through a refining process where most of these valuable minerals get stripped away. To make matters worse, some artificial chemicals are added to bleach salt and give it that pure white appearance that the brands made you used to. They even add anticaking agents to make sure the salt flows freely.

First reason - brands want to make salt less hygroscopic.Hygro-what?

Hygroscopic means how much moisture it sucks in from the air. By making salt less hygroscopic, it won't get clumpy and sticky, which makes it super convenient for brands to store, handle, package and transport salt.

Brands made you fall in love with free flowing salt by showing how hard it is to get clumpy salt out of a shaker. Smart or sneaky?

That pretty white colour you're used to seeing in table salt comes from the bleaching done during the refining process.

The other big win for brands due to refining - it lets them use any water source for salt production. Since refining strips away almost everything except sodium and chloride, they can use water that might not be suitable for drinking due to pollution or other yucky stuff. That's a nifty trick for salt producers because they can be more flexible in choosing their water sources, which saves them time and money.

Most importantly, brands want uniformity. When they refine salt, they get rid of all the other elements that are a part of natural salt. 

Are you wondering why brands would remove all the other nutrients?

Only a small chunk of salt is actually made for you to sprinkle on your food.

If we don’t use salt, who does?

Salt is one of the most used raw materials in the chemical industry. It's the main ingredient for making over 50% of chemical products out there. Industries just want pure sodium chloride without any other elements in the salt.

Now you know all the reasons why brands refine salt

1. To make it easier for their logistics
2. Gives them the convenience of choosing any source of water
3. Make it useful for the chemical industry which is the biggest user of salt

Table salt contains just two things: sodium and chloride. All the other elements in salt are removed during the refining process.

Wondering why we are telling you that? This part is a bit technical, but we'll simplify it for you.

Your body likes to keep a delicate balance between sodium and potassium. When everything is fine - there's more sodium outside your cells and there's more potassium inside your cells.

Table salt unfortunately doesn't have any potassium in it. So when you consume more table salt, the sodium content in your body gets imbalanced. Since there is more sodium, it enters inside your cell. When the sodium levels inside the cells go up, they make your cells swell up. And that's what we call high blood pressure!

Video

Dr Barbara O Neill explains this so elegantly in this video

Your kidneys play a crucial role in keeping your sodium levels in check. But if you're having too much table salt, it puts your kidneys under pressure, and over time, it can lead to reduced kidney function.

A high-sodium diet can also mess with your calcium levels. Yes, you might be losing precious calcium through urine because of that extra salt. That's not good news for your bones, as it can increase your risk of osteoporosis.

Let's not forget about the bloating! Too much salt can make your body cling onto water. So, you might end up feeling all puffy and swollen. Not what you  want to sign up for, right?

It's not just the excess sodium causing all the trouble. Over 90% of the world's table salt has been found to have microplastics. Some of the plastic we throw away which ends up in the seas and oceans keep breaking down and eventually become super tiny and are called microplastics.

You might be thinking that the salt-making process would filter those out, but not really!

Salt is made by evaporation, and when the water evaporates, guess what sticks around? You guessed right - those microplastics. They are just the same size as the salt crystals. So, there's no escaping them, and they end up in our salt, potentially messing with our health.

Unknowingly you're getting an unwanted side dish of microplastics with your salt! One more reason why we should try to reduce our plastic usage wherever possible.

Unrefined salt or Himalayan salt are healthier alternatives to regular table salt. Here's why they are the preferred choice for health-conscious individuals like you:

1. Rich in Nutrients: They contain trace minerals and elements like magnesium, potassium, calcium and iron. These minerals are beneficial because they help in maintaining the sodium balance in your body.

2. Natural and Unprocessed: They are minimally processed and don't have any chemicals or additives, making it a more natural and healthier option.

While Unrefined salt or Himalayan salt have some health benefits compared to refined table salt, moderation is still key.

Salt plays a vital role in balancing fluid levels in the blood and keeping our blood pressure in check. Plus, it's essential for nerve and muscle function, making it a pretty important nutrient!

Just because salt is a very important nutrient doesn't mean you should go overboard with it. The World Health Organization (WHO) recommends a daily salt intake of about 3-6 g to keep your body happy and healthy.

Did you know?

The average Indian consumes around 11g of salt per day. That's nearly double of the highest recommended amount.

Too much salt can increase the risk of high blood pressure.

So, while you can't live without salt, the key is to strike the right balance and your body will thank you for it!

Level

Well, not exactly! There are two types of sugar – natural and refined sugar.

Natural sugar is found in fruits, milk, some vegetables and substances like honey. And guess what? Natural sugars are actually healthy and good for you!

Refined sugar is found in sweets, cookies, cakes, cold drinks and most processed foods, including not-so-sweet dressings like mustard sauce (sugar is added to enhance the taste). Refined sugar, unfortunately, is not very healthy for you.

Here’s what makes natural sugars good for you…

Loaded with Nutrients: Natural sugars are not only tasty, but also come with a bonus! They bring along vitamins, minerals and fibre that keep your body healthy. Take fruits, for example, they're like little treats of vitamin C, potassium and antioxidants.

No Sugar Spikes: The fibre in these natural sources slows down sugar absorption into your bloodstream. That means no crazy sugar spikes that leave you feeling all jittery.

No more binge eating: Foods with natural sugars help you stay satisfied for longer, so you're less likely to munch on unhealthy snacks. There is a lower chance that you’ll binge on a bowl of fruits than a tub of ice cream.

Balanced Diet: These sugars are found in foods with a well-rounded nutritional profile, making your diet more balanced and nourishing.

No Sneaky Additives: Unlike refined sugars, natural sugars don't have any nasty chemicals or artificial stuff added to them.

Weight-Friendly: They're lighter on calories compared to refined sugars, making them a friendlier choice for weight management.

So, when you're craving something sweet, reach for those natural sugars – they're a delicious way to treat yourself while staying healthy. Just remember to enjoy them in moderation and as part of a balanced diet. Savour your guilt free treats.

People who eat the more fruits are healthier and have a lower risk of metaoblic diseases

The white sugar found in grocery stores is not the same as the natural sugars found in fruits or honey.

The sugar you commonly use is industrially produced from sugar cane. The process is called refining and it strips away the vitamins, minerals, proteins and other beneficial nutrients that your body needs. 

What remains is a concentrated and unnatural substance which your body isn't designed to handle. 

Since refined sugar doesn't have any fibre and nutrients, refined sugar gets into your bloodstream super fast, causing your blood sugar levels to spike. The more the glucose spikes your body experiences, the faster you age and it keeps increasing the risk of pre-diabetes and Type 2 diabetes.

Video

In this video, Jessie Inchauspé popularly known as Glucose goddess explains what causes glucose spikes and the impact of glucose spikes on your body.

Not everything about sugar is sweet! The modern refining process of sugar leaves a significant footprint on our planet. Check out some key factors:

Chemicals concerns: During refining, chemicals like sulphur dioxide and phosphoric acid are used to clean up the sugar. But here's the catch - these chemicals end up contaminating our water sources!

Troubled Waters: Sugar refining guzzles up massive amounts of water and what comes out as wastewater is loaded with harmful substances like chlorides and nitrates. It's not just aquatic life that pays the price and we're left with unfit water bodies.

Loss of biodiversity: The demand for sugarcane plantations leads to deforestation, wiping out natural habitats and threatening biodiversity. Sadly, sugar production ranks as the top cause of biodiversity loss among crops.

Soil Fertility gone: Intensive sugarcane farming can wreak havoc on soil quality, causing erosion and fertility loss. Just look at Papua New Guinea, where soil fertility has dipped by 40% in just 30 years, all thanks to sugar production.

Who knew that our sweet tooth could have such a sour impact on the environment?

Ancient Indians perfected the technique of crystallising sugar from sugarcane. The sweet juice was extracted by crushing the cane. This juice was then boiled down to concentrate the sugar content. The resulting syrup (molasses) was allowed to cool and crystallise. 

The traditional sugar refining processes removed most of the impurities and other unwanted substances while retaining most of the natural nutrients present in the sugar cane through a simpler process without using any chemicals.

Video

Indians started extracting sugar in the first millennium BC. They perfected the art of sugar making in 350 AD and shared their knowledge with travelers from different parts of the world.

Here are some fantastic options to sweeten your life in a healthier way:

• Naturally processed Sugar (country sugar)
• Naturally processed Jaggery
• Honey (unadulterated)