Food
Yummy sweets for Durga Puja: Traditional Bengali desserts to try in the great religious festival
Sharodiya Durga Puja is a great religious festival of Hindus at the end of the Bengali month of Ashvin. The taste of prasad made for worship spread beyond the boundaries of the Hindu inhabited area. Everyone plans for decoration while the food-loving Bengali dreams of filling their stomach with sweets. These sweets also take place in a large part of the feast on other splendid occasions in the homes of the Bengalis. This time the feature will be all about these sweets of Durga Puja.
10 traditional Bengali sweets in Durga Puja
Sondesh of Nolen Molasses
In winter, pure Nolen juice is collected from date palms. Then Nolen molasses is made from this juice. Following family traditions, the Hindu artisans make this world-famous dish of Nolen molasses. The main ingredient of this Sondesh is milk. This Sondesh is available for about six months throughout the winter and spring by the end of the year.
Read:Durga Puja offers in Bangladesh in 2021: Get discount deals on diverse products
Chhanar Payesh, Phirni
Payesh is basically a dessert inherited from the Mughal period. Even before tasting this Payesh, the sweet-lovers get mesmerized watching the decoration of pistachios, raisins, almonds, and cashews on the canvas of Chhana. This traditional Bengali dessert is also known as Kheer or Phirni to many people. The Kashmiri and Persian cuisine were combined to make Phirni. And due to the sweetness of the milk, the North Indian style of Phirni took the name Kheer.
Sweet Curd
The taste of this wonderful dessert made of condensed milk and sugar sticks to the tongue just after having it once. Sweet Curd is a favorite dessert of the people of Bangladesh, This dessert is also adored in some places of India, especially Orissa and West Bengal.
Who doesn't know about the world-famous fame of the Curd of Bogra? According to the locals, the Ghosh community living in Sherpur near Bogra has been making Curd for about two hundred and fifty years.
Read:Trans Fats: Facts You Need to Know
Rashogolla
Rashogolla gets the color of terracotta brown as it is cooked hard. Various well-known sweets are made by having it at the core. Rajbhog and Kheer Kadam are among them.
According to experts, Hindu moiras used to make rashogolla at Bhandaria in Pirojpur, Barisal during the time of the Portuguese. Later their descendants spread the popularity of Rashogolla to Calcutta and Orissa.
Rajbhog
Rajbhog, made with a mixture of chhana, saffron, dried fruits, and full of sugar, is another mouth-watering sweet. These delicious big spongy sweets are a lot like Rashogolla. People with sweet tooth love the excessive sweetness of this dessert. Not to mention, this dessert can make the Puja celebration more joyous.
Read:Dark Chocolate: Health Benefits, Nutrition, Side Effects
Pantua
This dessert, famous in Kalna, Ranaghat, and Katwa in West Bengal, is very heartwarming. Pantua, which looks a lot like Rose-Jamun, is made from a combination of chhana, flour, and husk.
The popularity of this sweet started with Surendralal Kundu during the partition of India-Pakistan. At that time he moved from Bangladesh to Katwa and launched a food shop with his son Prankrishna. Prankrishna started making Pantuya there. According to Prankrishna's nickname ‘Paran’, the locals started calling the sweet ‘Paran's Pantua’.
Langcha (Lancha)
Centuries ago, the then king of Burdwan summoned a lame sweet maker called Moira, a resident of Nodia, to the palace in order to fulfill his daughter-in-law's wish of eating sweets. The king set up a sweet shop for him at Shaktigarh village on Badshahi Road. From there, 40 kg sweets used to be sent to Burdwan Palace every day.
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Later, Moira's creation became popular in the name of ‘Langcha’ or ‘Lancha’. This juicy sweet belongs to the same tribe of Pantua. Though, its shape was cylindrical originally, now it is also made rounded.
Chomchom
Chomchom from Porabari in Tangail is called the king of sweets in Bangladesh. Chomchom has a unique taste by virtue of the inherent quality of the water of the Jamuna and Dhaleshwari rivers in Tangail. Even after the application of sugar solutions, Chomchom is less perishable than other sweets.
About two hundred years ago, the first Chomchom was made by an artisan named Jashorot Hal. Interestingly, this sweet’s modern version was made by Matilal Gore, based on a dessert prepared by his grandfather Raja Ramgore, who belonged to Ballia district of India’s Uttar Pradesh.
Read:Panta Bhat: The Amazing Health Benefits of Water Rice
Kheer Kadam
This two-layered sweet is just as fun to eat as it is beautiful to see. While its exterior is made of fried kheer and powdered sugar, the juicy core features a Rashogolla sweet. Nothing extra is needed to bring an attachment to the beauty of this dessert. The dessert is called Kheer Kadam as it looks like a Kadam (Kadamba) flower.
With such a wonderful combination of Kheer and Kadam, this sweet became prominent in the list of sweets made in the Durga Puja festival. Not to mention, this artistic dish creates fascination between both the guest and the host.
Kachagolla
The Natore district of North Bengal of Bangladesh is closely associated with the name of Kachagolla. Let's find out the story of the innovation of Kachagolla.
Read Famous Traditional Sweets and Desserts in Bangladesh
Once upon a time, Madhusudan Pal, a sweet shop owner in the famous Lalbazar area of Natore, got worried as his shop’s main artisan was absent from his duty. During the preparation of Channa, the owner asked the rest staff to pour sugar juice on the raw chhana and take it down after cooking. But, after having a taste of that chahna he was both surprised and pleased. The dessert prepared from this raw chhana was announced as Kancha golla that time by beating the drum.
Mihidana
Mihidana was first made in 1904 by Bhairab Chandra Nag, an artisan from Burdwan. Vijaychand Mahtab, the then landlord of Burdwan, instructed to make this sweet to commemorate the visit of the then Governor George Nathaniel Curzon to Burdwan.
This colorful sweet made in the style of traditional sweet Bundia captivates the hearts of food lovers. Its main ingredients are gram flour, ghee, sugar, saffron, and rice. Nowadays, many artisans are using date molasses instead of sugar.
Read:Omega-3 Fatty Acids and Fish Oil: Natural Sources, Benefits, Risks
Summing up
The sweets of Durga Puja have enriched Bengalism for ages. It has infused life into the worship-centric ceremonies of the devout Hindu community of Bengal. Nowadays, due to advanced communication, the recipe for making this kind of dessert is spreading all over the world. As a result, the sweets of Durga Puja are taking place in the ceremonies of the Bengali communities scattered all over the world.
Trans Fats: Facts You Need to Know
Nowadays, the availability of diverse kinds of mouthwatering fast foods and bakery items has made it difficult to control the urge of eating. During movie nights snacks can make the moments more chilling! On a busy morning, fast food can save the office goers from starving. Thus, processed foods have created space in our lives. Dieticians and doctors always advise staying away from trans fats. Why are trans fats so deadly? We will get to know from this article.
What is trans fat?
Trans fat is a type of hydrogenated oil. Trans fats or trans fatty acids are not usually found in nature, and the double bond of their hydrocarbon chain is the root cause of the problem. This double bond hydrocarbon cannot break down in the body and stays in the blood. Only HDL cholesterol or high-density lipoprotein can reduce the trans fat from the body. HDL basically removes all other harmful fats from the blood, so that it does not reach the liver or any vital organs in any way. It also helps to keep the inner wall of the blood vessel thin. Now, if most HDL is spent on removing trans fats, then bad cholesterol levels in the blood can increase, and blood pressure can rise. Hence, it is understandable how harmful trans fats are.
Read: Trans fat policy draft to be unveiled Monday
Hydrogenated oil was created to supply cheap edible fats during the First and Second World Wars recession. After that, its use gradually started to increase. However, the harmful aspects of trans fats came to the fore in the 1980s, and since then, the use of hydrogenated oil has been reduced in first-world countries.
Foods high in trans fat
Any deep-fried foods available in the market are the ultimate source of trans fats. Fried foods usually use hydrogenated oil, and the same oil is used over and over. Moreover, hydrogenated oils are used to make bakery products, Biscuits, Chips, etc., which are on our daily food list. In addition, many street foods that are deep-fried also contain trans fats. In addition, using the same oil repeatedly at home also produces trans fats.
Read Cooking Oil: Best and Worst Oil for Health
Other sources of trans fats are-
- Mayonnaise, butter, spreads, ketchup, balanced vegetable oils, and all kinds of sauces.
- Crackers, chips, nuts, snacks, popcorn, and breakfast cereals.
- Cakes, bun, bakery items, cookies, and other sweetened items.
- Ice cream and some kinds of chocolates.
- Processed cheese, semi-finished products - cold dough, cutlets, pizza, fish sticks, etc.
- Fast food products, like hamburgers, french fries, and donuts.
Read Dark Chocolate: Health Benefits, Nutrition, Side Effects
Foods that naturally contain trans fats
Naturally, trans fats are found in meat and dairy products. Usually, the natural trans fats are formed through the bacteria available in cattle, sheep, and goats' stomachs. These trans fats are accountable for 3-7% of the total dairy fats, including milk and cheese. However, 3-10% trans fats are available in beef and lamb, whole chicken and pork contain 0-2%. Naturally found trans fats are less harmful than artificial trans fats.
How do trans fats affect health?
Trans fats raise blood pressure and reduce insulin secretion. As a result, this increases the risk of stroke and diabetes. Apart from these, trans fats affect the heart badly. High levels of trans fat usually increase the risk of heart disease, including heart attack.
Trans fat is a type of unsaturated fat that increases Low-Density Lipoprotein or LDL, known as 'bad cholesterol' in the blood while reducing the High-Density Lipoprotein or HDL cholesterol (called good cholesterol). As a result, cholesterol accumulates in the arteries, which hinders blood flow and increases the risk of heart diseases significantly.
Read: Trans fat: The fat that can kill you
In Bangladesh, every year, 2 lakh and 77 thousands of people die of heart disease related to trans fats, and at least 5,776 people from trans fats alone. Further, one crore 79 lakh people in the world die from heart disease and out of which about 5.5 lakh people die of heart attack due to consumption of industrial trans-fat.
How much trans fat consumption is allowable per day?
The human body does not need trans fat. Therefore, it is better to consume as little as possible. According to the 2015-2020 Dietary Guidelines for Americans and the American Heart Association, a healthy human should not take more than 25%-30% of daily calories through fats.
One should not take more than 1% trans fat of daily calories intake. For example, if anyone takes 2,000 calories a day, the trans fat consumption can be about 20 calories or 2 grams per day. However, less than 1% consumption is highly recommended.
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How to curb the consumption of trans fat food?
It is difficult to stop taking trans fat completely. However, anyone can reduce trans fat consumption. But keep in mind that trans fat-free food can never ensure that it is 100% fat-free. However, many companies stopped adding trans fats in the food but replaced them with saturated fat. Too much-saturated fat is also harmful to the body.
One can take some steps to reduce trans fat consumption. For example, eating more vegetables, unprocessed whole-grain foods, and fruits can refrain you from eating extra food containing trans fats. Additionally, keeping almonds, cashews, pesto, and peanuts in the diet can help a person avoid foods high in trans fat.
Read Omega-3 Fatty Acids and Fish Oil: Natural Sources, Benefits, Risks
Alternatives of mouthwatering trans fat foods
No one can deny that street foods and deep-fried foods are mouthwatering. But these foods are enriched with trans-fat. So, finding alternatives to these foods will keep one's health fit.
Taking grilled, broiled, and baked food instead of deep-fried food can reduce trans fats consumption. The habit of cooking at home will significantly decrease trans fats. Cooking food with non-hydrogenated margarine will reduce the trans fats in food items.
These ways may not bring down someone's trans fats intake to zero, but the amount of trans fats consumption will be reduced.
Final Words
There may be differences of opinion regarding proper diet and nutrition, but almost everyone agrees on one thing. That is trans fats! Though fats are a necessary ingredient for a healthy human body, consumption of foods rich in trans fat will increase bad cholesterol and reduce good cholesterol. In the long run, this habit might lead to various heart-related diseases. Therefore, it is essential to develop a healthy diet by replacing trans fat foods with the nutritious ones. Furthermore, using non-hydrogenated oil for daily cooking is recommended to carb trans fat. Finally, checking the food level carefully can help people to stay away from foods that contain trans fats.
Read Panta Bhat: The Amazing Health Benefits of Water Rice
Dark Chocolate: Health Benefits, Nutrition, Side Effects
From babies to older people, it is hard to find anyone who doesn't like chocolate. From chocolate bars to chocolate cakes, chocolate milkshakes, chocolate brownies, chocolate pastries, everything is mouthwatering. Chocolates have different varieties. Among them, the ‘Dark Chocolate’ satisfies not only the taste buds but also the soul. The habit of eating Dark chocolate provides a bunch of benefits to the mind and body. Let’s find out the health benefits and nutritional value of dark chocolate.
What is dark chocolate? How is it different from regular chocolates?
The main ingredient in chocolate is cocoa beans, which are rich in antioxidants and it is great for our body. Usually, the cocoa has a bitter taste, and Fat or sugar are usually added to remove the bitter taste of chocolate. But, in this process, the quality of chocolate is lost. So, to get the benefits of chocolate, you need to eat at least 70% or more of the cocoa in the chocolate.
Dark chocolate is one of the food ingredients full of antioxidants. It is basically a form of chocolate that contains cocoa butter and solid cocoa. Unlike regular chocolate, it doesn't have any milk or butter. Usually, dark chocolate contains 50-90% of cocoa solids, sugar, and cocoa butter. However, the amount of butter is extremely low.
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Common Types of dark chocolate
Usually, dark chocolates are distinguished by the availability of the percentage of cocoa solids in the bar. Normally most common types of dark chocolates are bittersweet, semi-sweet, and sweet.
Although the best quality dark chocolates should contain at least 70% of solid cocoa, the amount of cocoa in commercial dark chocolate may start from 30%. Usually, commercially produced dark chocolates contain 30-80% or higher for extremely dark or bitter bars.
The bitterness depends on the cocoa percentage. That is why the chocolate brands put the percentage of the dark on the level so that buyers can buy according to their needs.
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How is dark chocolate produced?
Solid cocoa and cocoa butter are the main ingredients of dark chocolates. However, dark chocolate containing 100% cocoa will have an extremely bitter taste and might not be edible. Hence, to make it edible, producers add milk ingredients and sugars to reduce the bitterness. Furthermore, chocolate liquor and cocoa powder are also added. But the percentage of cocoa remains higher than other types of regular chocolate.
Benefits of dark chocolate
Dark chocolate is rich in active organic ingredients, which act as antioxidants. These ingredients are polyphenols, flavonols, etc. A study suggests that dark chocolate contains more antioxidant content than many fruits. While antioxidants prevent cell damage it also works on cancer prevention. Moreover, dark chocolates have other health benefits too.
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Improves Heart health
The antioxidant ingredients available in dark chocolate can increase good cholesterol levels and lower the levels of bad cholesterol, thus reducing the risk of heart disease. So, taking dark chocolate daily can reduce the chances of any coronary heart disease. Studies have shown that dark chocolate is more beneficial than milk chocolate. The study also found that dark chocolate can reduce the risk of death from heart problems by 50% over 15 years.
Reduces depression
Depression can hamper our body as well as the mind and various deadly diseases nest in the body. Eating dark chocolates regularly can fight depression. The antioxidant-rich ingredients in dark chocolate regulate blood flow to the brain. As a result, a type of hormone is released, which helps to keep the mind fresh. Also, other nutrients in dark chocolate help to increase mental strength by storing energy in the body.
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Omega-3 Fatty Acids and Fish Oil: Natural Sources, Benefits, Risks
Fatty acids are essential elements for the human body. The human brain contains nearly 60% fat. Fatty acids play an important role in forming the body's cell membranes, hormones, signal messengers, etc. There are two main types of fatty acids: Essential fatty acids and non-essential fatty acids. Essential fatty acids are those fatty acids that our body cannot make, and we get through food. On the other hand, our body prepares non-essential fatty acids through various chemical reactions. Of the fatty acids, omega-3 fatty acids or Fish Oil are highly vital for the body, which is an essential fatty acid. Let’s discuss the benefits and risks of consuming Omega-3 fatty acids.
What are Omega 3 Fatty Acids?
Omega 3 is a sort of unsaturated fat. Health-conscious people know that saturated fat is harmful to the heart. And that is why eating oily foods after a certain age is risky for one's health. But it is not forbidden to eat unsaturated fatty foods. Moreover, it increases the number of beneficial fats in the blood and benefits the body.
Omega 3 is such fat that it has immense health benefits for people of all ages. There are mainly three types of omega-3 fats found in nature, Alpha-linolenic acid (ALA) is found in some vegetable foods or oils. The other two types are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in fish and seafood.
Read Panta Bhat: The Amazing Health Benefits of Water Rice
Why are Omega 3 Fatty Acids called fish oil?
As we already know that omega 3 is unsaturated fat that we can get from natural resources. Besides, the supplement can be taken to supply omega 3 to the body. The main source of this fat is fish and seafood. Fish Oil contains omega 3, eicosapentaenoic acid, and docosahexaenoic acid. Since fish is a significant source of omega 3, it is called fish oil.
Benefits of consuming Omega 3 Fatty Acids
Omega 3 is very beneficial for health. From keeping the heart healthy to developing the baby, from losing weight to overcoming fatigue- omega 3 or fish oil is used to keep our body healthy in many ways. Let's take a look at some of them.
Helps to keep the heart healthy
Omega 3 fatty acids work on preventing cardiovascular disease. Also ensures that the cardiovascular system works properly. In fact, fish oil lowers triglyceride levels to 15-30% approximately, which helps reduce the risk of cardiovascular disease. Further, it helps control blood pressure, reduce the risk of heart disease, and help cure any heart block.
Read Cooking Oil: Best and Worst Oil for Health
Helps to cure prostate cancer
It is important to eat fish oil to prevent deadly diseases like cancer. Omega 3 fatty acids help the body's normal and healthy cell division. Regular intake of fish oil makes it easier to prevent breast, colon, and prostate cancer.
Mental development and fight depression
EPA and DHA can play an important role in developing a baby's brain. Moreover, mental problems such as stress, anxiety, etc., can be reduced by taking fish oil regularly. The Study finds that omega 3 found in fish oil can work on improving depressive symptoms via anti-inflammatory effects. It is also useful to develop memory.
Read Ketogenic Diet: Know the benefits and risks
Increases the fertility
Fish oil is beneficial in increasing the fertility of men. Omega 3 helps in increasing sperm; as a result, it increases male fertility. Not only men, but fish oil also helps to increase the fertility of women.
Panta Bhat: The Amazing Health Benefits of Water Rice
Eating Panta Bhat or Poita Bhat people can get energy and work hard continuously for long hours. This is why panta bhat is a part of life for the farmers across the villages of Bangladesh. Eating panta bhat on Pohela Boishakh has now become a part of the festival for the urban people. Panta bhat or Water Rice is rich in nutrients, like calcium, iron and potassium. It is a nutritious food for people suffering from anemia. Water Rice has many other health benefits. Read on to know more about panta bhat.
What is Panta Baat (posta vaat, water rice)?
Panta bhat is a method of preserving rice. The leftover rice cooked for dinner is used to make the panta bhat. If it is soaked in a certain amount of water for about one night, it is called panta bhat. Usually, rice is a full carbohydrate food. When water is added to rice, various fermenting bacteria or yeast breaks down this carbohydrate to form ethanol and lactic acid. As the acidity of panta bhat increases (pH decreases) and as a result of lactic acid production, digestive and other harmful bacteria and fungi cannot destroy the rice.
Read Cooking Oil: Best and Worst Oil for Health
How did Panta become a part of Pohela Boishakh tradition?
In 1557, the Mughal emperor Akbar introduced the Bengali year consisting a total of twelve months. Mainly the invention of the Bengali year to facilitate the collection of money from the farmers. And Boishakh was the first month of Bengali year, which was celebrated by Bangalis of all levels. However, the panta along with the Hilsa (locally termed as Ilish), was added in the first Boishakh celebrations in 1983. Then Borhan Ahmed, a journalist of 'Dainik Janakantha', took the initiative to add this Panta Hilsa (locally termed as Panta-Ilish).
The procedure of making Panta Bhat?
Panta bhat is usually made with water leftover from the night before. In a pot or food container, pour the water in the leftover rice and then cover it. Leaving it overnight for ten to twelve hours results in a chemical reaction between water and rice. At this time, the rice underwater cannot come in contact with air. Usually, the village people eat the panta bhat with salt, lemon, chili, and chopped onion. But, during the Pohela Boishakh celebration, the urban people eat it with Hilsa fry. Water is often separated while eating. Many people use edible oil with panta bhat.
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Cooking Oil: Best and Worst Oil for Health
For our daily cooking, we use different types of oils. Different brands, different names of oils, and eye-catching advertisements throw us into confusion. Many people suffer from dilemmas about which one to buy and which one to avoid. So, it is necessary to know what to look for when buying oil. Nevertheless, all types of oils contain fat. But it doesn't mean that fat is always bad for health. Oils usually contain saturated, monounsaturated, and polyunsaturated fats, which are responsible for varying our blood cholesterol levels. Let's get to know the best cooking oils that are healthy for our bodies. Besides, we will also go through the worst cooking oil for our health.
Basics about cooking oil
Both refined and unrefined oils are commonly used in cooking. Most unrefined oils have low smoking points (the temperature at which the oil heats up and emits smoke), making them unsuitable for cooking at high temperatures. So this kind of oil should be used mainly for making salad dressings, marinades, and sauces or for low heat baking.
Unrefined oil contains a lot of bioactive ingredients, which are beneficial for the body, as well as to add flavor to cooking. This type of oil is also better if the amount of vitamin E in it is unrefined as well as monounsaturated, such as olive oil, rice bran, canola, sesame oil, mustard oil.
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You have to decide which oil to use in any cooking considering the smoking point. This is because even if an oil is beneficial at normal temperatures if it is kept at a temperature higher than its smoking point, the quality of the oil can be lost.
Saturated fats slowly increase blood LDL (bad) cholesterol levels, which is responsible for putting our heart at risk. Hence, it is recommended to avoid oils that are high in these fats. Again, polyunsaturated fats increase the level of HDL (good) cholesterol in the blood, which is beneficial. Oils that are high in polyunsaturated fats and monounsaturated fats are safe to use.
All types of oil found in the market contain labels with a list of nutrients. So, take a note of the available amount of fat on this list when buying the cooking oil. Besides, choosing the oil with high polyunsaturated and monounsaturated fats are beneficial for health.
Read: Ketogenic Diet: Know the benefits and risks
Best Cooking Oil
Our health largely depends on what kind of oil we use in food. Not only the type of oil but also its quantity and method of use have a great impact on health. Following are the best cooking oils anyone can use for daily cooking.
Olive oil
Cooking enthusiasts consider cooking in olive oil the healthiest, especially cooking in the extra virgin olive oil. Because, it is completely authentic. Moreover, extra virgin olive oil is not refined and processed. That is why its quality is very good. It contains a lot of monounsaturated fats and some polyunsaturated fatty acids, which are good for the heart. Besides, olives are considered the healthiest for baking and salad dressings.
Canola oil
Canola oil is extracted from the rapeseed (canola seed), which is a part mustard family plant and contains more monounsaturated fats and the right amount of polyunsaturated fats. Of all the vegetable oils, canola oil contains the least amount of saturated fat. This oil has more benefits when cooked over high heat. But because it is processed, many do not consider it healthy.
Read Sweet Danger of Sugar: know the side effects of consuming too much sugar
Avocado oil
Avocado oil is considered to be very healthy. It is also not as refined as extra virgin olive oil. This oil is cooked over high heat, and it is not tasty. It benefits heart disease by balancing cholesterol levels with unbalanced fatty acid components. Avocado oil contributes to the health of the stomach and digestive system. It is rich in minerals as well as vitamins A, B1, B2, B5, D, and E. Avocado oil obtained from the distillation of avocado fruit is especially used in food and salads. Avocado oil is also an ideal choice for those who want to lose weight.
Sunflower oil
Sunflower contains a high amount of Vitamin E. 100 gm of sunflower oil contains 56 mg vitamin E. Since the sunflower oil has no taste, the cooked food has no taste of the oil. It is used in high heat cooking. This oil is high in omega-6 fatty acids. The omega-6 fatty acids are essential for the body, but overuse can lead to inflammation. If you cook in sunflower oil, balance it with omega-3 in your diet.
Peanut oil
Cooking with peanut oil is beneficial for health and also tastes very good. There are different varieties of peanut oil. It contains a lot of monounsaturated fat. Apart from the taste, the aroma is also quite good. Moreover, this oil is high in fat. So, it has to be used sparingly in cooking. Peanut oil relieves pain in the hands and feet. If you want to fry something hard, you can use this oil.
Read Is Red Meat Good or Bad for You?
Avocado: Is it overrated? Know the benefits, alternatives
As the fitness industry grows and its community determines trends, avocado has gotten quite a bit of buzz these past few years. Out of many of the superfoods publicized online, avocado has gotten the most love and there are many reasons for it. It may be the secret ingredient to many success stories with regards to fitness, but there are other ingredients that deserve to share the spotlight. Here’s why avocado is so popular now, and you can determine whether the fruit is overrated or whether it deserves the hype.
Why Avocado is Getting Popular?
Availability
There are many variables that can take credit for the avocado’s rise to fame. As avocado import restrictions have become lenient in North America, many grocery stores have the fruit in abundance. In addition to this, Mexican restaurants have been on a rise in popularity and guacamole is ever-present in their dishes. Bubble tea brands have also adopted avocado smoothies into their beverages - adding a thick, creamy taste into a drink that is meant for casuals.
Read How to Eat Red Meat Without Jeopardizing Your Health
Versatility
Avocado is a staple to many dishes that are both sweet and savory. From guacamole paste to smoothies, it’s hard for avocado to go wrong. For the more health-conscious crowd, avocado goes wonderfully in salads or is eaten on its own as a post-meal treat. Avocado can also be eaten as a snack if the fruit is turned into a dip. This is very common when eating corn chips and is something worth trying!
It Tastes Good
Obviously, it is based on preferences, but this butter fruit has a taste that blends so perfectly with other ingredients that it can assume a different identity depending on the ingredients it is mixed together with. While the creamy texture will still remain, the notes are noticeable and complement the dish rather than overpowering the mix. Because of this, avocado doesn’t seem to have many drawbacks when consumed casually.
Read: Egg Diet For Weight Loss: Does It Work?
Shelf Life
Some fruits are difficult to maintain when it comes to keeping them ripe, but the avocado doesn’t have this problem. By purchasing the fruit before it ripens, all you need to do is leave it at room temperature until the right time. Avocados have slightly under two weeks until it is considered overripe - a relatively generous amount of time for people to make use of the fruit after purchase.
The Keto Diet
The Ketogenic diet has become quite the fad in recent years and its results are undeniable if done right. Avocado’s high containment of fat is often seen as the solution when avoiding carbohydrates and is often favored upon for its versatility and flavor. Compared to other foods that contain fat, avocados don’t have as high of a calorie count and even possess weight loss properties that make this a go-to for many.
Read Ketogenic Diet: Know the benefits and risks
Health Benefits of Avocado
Before diving into the details of how avocado helps the body, the fruit itself contains Vitamins, B5, B6, C, E, and K which is impressive for a standalone fruit. The fruit also outshines bananas in terms of potassium levels, which does wonders for one’s blood pressure. This will eventually reduce the risks of facing strokes, heart attacks, and kidney failure. There’s more for the heart! Avocado contains monounsaturated fatty acid that is an integral compound found in olive oil. This too reduces heart risks and inflammation.
Like many other fruits and vegetables, avocados are a great source of fiber which is crucial to any diet. The nutrient helps your body metabolize quickly and moderates spikes of sugar within the blood. This is one of the most critical nutrients for overall weight loss and has been a necessity to many healthy diets. Fiber also contributes to reducing your body’s overall cholesterol - working in tandem with potassium and vitamins. It is also one of the best solutions for constipation.
Read Sweet Danger of Sugar: know the side effects of consuming too much sugar
So Is Avocado Overrated?
As a fruit, it is absolutely not. Avocado’s prevalence came in at a time when more were willing to sacrifice carbohydrates and there are very few fruits and vegetables out there with a fat content that can fill in as a snack and ingredient to a multitude of meals.
The difficult part about avocados is that it is still a fat-rich food source that can do the opposite of what you’d want in a weight loss diet if too much is consumed. Additionally, surveys have shown that people’s perception of avocado has prompted them to stay within an avocado-based diet almost exclusively. Much like almost any other type of food, too much of one thing could pose serious problems down the road.
Read: The risks of the extreme diet
Avocado Alternatives
While giving up on the fat-heavy butter fruit can be tricky, there are a few alternatives out there that can still supply your body with sufficient nutrients. Bananas for example are creamy alternatives that are abundant in potassium and magnesium. While it is harder to make a banana work in savory meals, having the fruit with toast or as a smoothie is still on the tables.
Coconuts also offer some fat that can carry you through your keto diet. It is ideally eaten raw and will give your body the same amount of nutrients for weight loss while also doing great things for your skin and hair. This fruit is also a good source of potassium and can take the banana’s role as an alternative if you are looking for a less creamy fruit to consume.
Blueberries are underrated, but possess one of the highest antioxidant levels among all fruits. It may not be perfect for the keto diet, but it can still be a staple after every meal for its weight loss properties alone. As an added bonus, blueberries also enhance cognitive functions and keep your mind ever so sharp if taken semi-regularly.
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How to Eat Red Meat Without Jeopardizing Your Health
If you’re not vegan or vegetarian, meat may often be interchangeable with one another. Beef, chicken, and lamb may have different textures and flavors but are all consistent sources of protein. Meat is a staple to many dishes and red meat is one of the most popular of them all. Here is how red meat in particular can jeopardize your health. And, how to eat red meat without harming your health.
What Is Red Meat
There are tons of meat on the menu these days, however, common ones such as chicken and fish don’t count! Red meats are your heavier choices such as beef, lamb, veal, etc. These meats are commonly higher in price due to agricultural costs but are more commonly found in fine dining restaurants.
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While being coined under the term, these red meats can vary even more in terms of health based on how they are presented. Luncheon meat, sausages, and canned meat are ways to consume red meat at a slightly more affordable price, but at the cost of mass production and being filled with preservatives.
The recommended intake for red meat per adult is at 70g or less. Many medical professionals state that meat is one of the smallest quantities for daily consumption. This is because of how robust a serving of red meat can be from a nutritional standpoint. Certain meat that may not count as red meat includes chicken, turkey, duck, goose, and rabbit.
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Health Benefits of Red Meat
Before getting into the health risks that come with eating too much red meat, it’s important to know why this type of meat is considered by many as a nutritional powerhouse. The meat is filled with vitamin B-12 and Iron - crucial for the body to produce new red blood cells. Naturally, meat is renowned for its high protein content and this abundance is vital for muscle growth, bone development, and tissue repair.
If you’re interested in a fat-rich diet, red meat is often one of the most important ingredients for any dish. The dish is filled with enough nutrients to substitute carbohydrates with fat and is filling enough to last you a meal without getting bloated. For fitness lovers or those who seek to cut fat fast, red meats can make the experience enjoyable.
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Red meat is also a rich source of zinc, a nutrient that is often overlooked. Zinc is responsible for reducing the risks of inflammatory diseases and infections within the body. It is a safeguard that doesn’t require much to start working. Among your meat options, sirloin steak tends to be the richest source of zinc.
Risks of Red Meat Consumption
Hygiene
While meat can be quite interchangeable with its benefits, red meat has gotten quite a bit of attention recently for the health risks when consuming in excess. Firstly, dangerous bacteria are more prevalent in red meat than other types. Many often like their meat either rare or medium-rare, which can be a problem if the meat is not cleaned properly. This can cause severe indigestion.
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Higher Risk of Heart Problems
With high amounts of meat, comes a high amount of cholesterol along it. When exercising after consuming so much meat, cholesterol levels that are above average can lead to stroke, heart attacks, and other cardiovascular diseases. While the risk is only heightened when exceeding the recommended intake, it is still important to be mindful of how much red meat you are putting away.
Higher Risk of Cancer
This is more true with processed meat over natural cuts, but it is more common than one might think. Processed meats contain carcinogens that are found in cigarettes and alcohol. The survey that discovered this also traced the end result of excess consumption - leading to colon cancer specifically. While this only happens when other nutrition sources are disregarded, it is important to be extra wary of processed meats.
Read: Is Red Meat Good or Bad for You?
Ways To Moderate Your Red Meat Intake
Dedicate One Day Off Red Meat
One day of not consuming red meat at all may seem a little tricky at first, but it’s all about finding a replacement to make it seamless. Chicken, fish, and other forms of seafood are equally easy to find and make for certain affordable dishes that will help keep your mind off red meat. Abstaining from it for just a day or two will help its nutrients settle into the body and moderate, without being unnecessary.
Fruits and Vegetables Are Important
Meat as a whole may be packed with a plethora of nutrients, it is not well rounded enough to encompass a meal - and a healthy one at that. Fruits and vegetables are still just as critical as ever for their fiber and carbohydrates and should be eaten in much higher quantities than meat in general. Putting emphasis on the two before adding red meat would make for an excellent method to plan to be moderate with your meals.
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Eat Less
Although this may sound easy, reducing your quantity of food overall might be tricky if you’re out and about every day. It is a necessary choice as red meat servings are usually stacked with nutrients - even in small amounts. Eating more than you need is a dangerous path of excess. Understanding your body and how much it needs before being functional is a discipline that can make the difference between being healthy and being at risk of diseases.
Ketogenic Diet: Know the benefits and risks
With quarantine being extremely prevalent all around the world since last year, the prohibitions of working out have become less accessible to us than ever. With indulgent food available at every corner, the need to be disciplined and maintain healthy living is a daunting hurdle, but one that is achievable with the right mindset. Ketogenic diets have become quite the fad in the fitness community in the 2010s and have proven to be a diet that shows results, but is it truly the best? Here’s a deeper look into Ketogenic Diet (or Keto) and its benefits and risks.
What Is The Keto Diet?
To put it simply, it’s low carbs and high fat. There are certain similarities to the Atkins diet which antagonizes certain types of carbohydrates, but Keto takes a closer look at choosing the fat you take and how it can ironically help with fat loss. Fat, like carbohydrates, is an energy source and uses fatty acids to metabolize over the more common glucose.
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Despite being praised by practitioners all over the world, the diet isn’t considered the most natural method as it reduces the food source that is taught to require the most intake by people - that being carbohydrates. While there are many benefits that come with the upkeep of this diet, there are also drawbacks for the ill-prepared.
Food Sources of Keto Diet
According to an article from Harvard Health, if one were to choose a 2,000 calorie diet, 165g of it would be on fat while only a measly 40g of carbohydrates is recommended. Protein intake was somewhere in the middle, at 75g. Primary sources of “healthy” fat come from almonds, walnuts, seeds, avocado, tofu, and olive oil.
Butter and lard are also on the tables despite other diets urging to minimize the intake. The ingredients listed are purely natural and should still be the focus, rather than turning to unhealthy sources of fat like fried food and fatty sauces. It is still going to be an obstacle to start this diet, but restraint is universal for any method and is definitely worth a try for at least a month.
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Protein sources aren’t nearly as prevalent as fat, however common ingredients include beef and chicken. Strangely enough, fruits and vegetables can be consumed, but only in very small quantities as they too possess enough carbs to break the maximum allowance. Certain greens to opt for in a keto-friendly meal include broccoli, Brussels, celery, asparagus, bell peppers, onions, garlic, and mushrooms.
There are many things you can do with the keto diet, as long as sugary drinks, and fried foods are not consumed at all. While the body will take some time to get used to this change, overcoming the first week usually is where things start to get easier.
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Benefits of Keto Diet
Weight Loss
Getting obvious out of the way, weight loss is the primary reason why many people have embarked on the Keto journey. By limiting the number of carbohydrates, the body is put into a position called ketosis where the body taps into its fat reserves to metabolize. It is a rather neat way to condition the body and can make for an effective weight loss program if regular exercise goes in conjunction with it.
Improves the Skin
A surplus of glucose and over time, sugar is generally the cause of bad outbreaks on the skin. With the Keto diet, the body has the bare minimum amount of glucose at all times as fatty acids are more prevalent. As a result, you are starving the body of bacteria that are directly responsible for bad skin. To a certain extent, this also goes beyond mere pimples and decreases the chances of aging and even dandruff. While this isn’t at the forefront of keto’s benefits, this perk is a good bonus to have.
Read Is Red Meat Good or Bad for You?
Can Reduce Seizures
A pretty random benefit from partaking in the keto diet, but welcomed nonetheless. The Epilepsy Foundation has indicated that the process of ketosis minimizes the risks of seizures by those who have the epilepsy condition. While some research has substantiated this claim, more study is required to cement this particular benefit.
Protects the Brain
Ketones, the compounds involved with this diet, have been shown to strengthen the actual nerve cells within the brain. By doing so, it can minimize the surfacing of neural conditions such as Alzheimer's, brain damage, and more. This benefit is certainly one for the long haul, and one must be committed to going keto for a while before such a risk is minimized.
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Risks of the Keto Diet
Keto Flu
The shock your body goes through during the process of ketosis may not be for everyone. As you get used to functioning with significantly fewer carbohydrates, your body may begin to experience flu-like symptoms such as fatigue, dizziness, and constipation. Your body will need to readjust its electrolyte imbalance, but it is something that can be healed with time and rest.
The strain on the Kidneys
High-fat ingredients such as meat and dairy products can cause the blood to become significantly more acidic, which leads to more secretion of calcium in your urine. The problem with that is that this process will result in kidney stones being built if your abstinence from carbohydrates becomes too extreme. Thankfully this will happen after a while, and milder symptoms will surface first so that you can make the necessary adjustments in your eating habits.
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Low Blood Sugar
Since we have established that sugar and carbohydrates are bound by glucose metabolism, a dramatic reduction of the latter nutrient will result in low average blood sugar levels. This usually will lead to Type 1 diabetes which can be fatal if not addressed with urgency. While this is only an increase of risk, it still doesn’t hurt to be too careful.
Best Ways to Store Meat (Beef/ Mutton) For Long-Term Freshness
Meat is a high quality non-vegetarian food that contains many important vitamins and minerals like Zinc, Iron, Magnesium, Selenium, Phosphorus, etc. Moreover, meat has been an important component of the diet for centuries. However, the meat may become inedible due to several factors such as chemical or enzymatic composition, outside moisture, light, heat, germs, oxygen, etc. These can also create infection of microorganisms like bacteria, mold, which increases the risk of developing various food borne diseases. Read this article to know the ways how to preserve the meat properly to last longer, remain fresh, healthy, and suitable for eating in a bactericidal state.
The Main Purpose of Preserving Meat
The purpose of preservation depends on individuals. However, the following are the top reasons to preserve meat.
- Keep the taste and quality of the meat as intact as possible.
- Keep the meat sterile.
- To prevent rotting of meat.
- Reducing financial losses by controlling the transmission of food-borne diseases by meat
People have been using various techniques to preserve meat at home and commercially since ancient times, which has now become more advanced, simpler, and more up-to-date. Let's talk about the ways to preserve meat (beef/mutton) for a long time.
Read Is Red Meat Good or Bad for You?
Ways to Preserve Fresh Beef or Mutton in Refrigerator/Freezer
In food science, meat is included in the list of highly perishable foods. This means that if not stored properly, the meat will spoil very quickly. If the animal is left outside for a long time after slaughtering, the meat becomes very soft. This destroys both the taste and nutritional value of the meat. So, the meat should be stored in the fridge as soon as possible.
However, the fridge must be thoroughly cleaned before putting the meat in the fridge. If the fridge is unclean, the meat may smell bad. Or, if you put it with any other smelly food, the stench can come from the meat.
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Also, there are things to keep in mind-
- First of all, you have to clean the fridge/ freezer well. Keeping the fridge clean is very important for storing meat for a long time. The fridge is more likely to smell because of previous fish and meat.
- The blood from the meat must be thoroughly washed and cleaned before storing it. After washing, it should be kept in a big basket to drain excess water. After the water is drained from the meat, keep it in a polythene or plastic packet and keep it in the fridge by wrapping or closing the packet.
- The meat remains hard for three to four hours after the slaughtering. It is better not to keep the meat in the fridge at this time. After this time, if the meat is a little soft, it should be preserved.
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- Keep in mind that the pieces of meat do not get too big. It is better to preserve the meat in small pieces.
- Thick and good-quality polythene should be chosen for storage in the fridge. You can even use zip-lock plastic bags.
- Each packet of meat can be separated in the fridge with a piece of thick paper in between. Hence, there will be no risk of sticking a packet of meat with other packets.
- New and clean packets must be used to preserve the meat. Using old or previously used polythene can cause the smell.
- After keeping the meat in the fridge, the temperature should be reduced. The meat will freeze quickly. So, the meat should be stored in the fridge below zero-degree Fahrenheit temperature. Raw meat can be stored for 4-7 days at 40 degrees Fahrenheit. In addition, if you store the meat below zero-degree Fahrenheit temperature, raw beef/mutton will be good for 12 months.
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Since Covid 19 pandemic is going, we have to be careful while storing. However, there is no evidence that people can contact Covid 19 from food or even food packing. But, for safety, washing the refrigerator or freezer is enough.