NUTRITION INSIGHTS-DECEMBER ISSUE 2022

By Jyoti Pachisia

By Gayatri Kulkarni

By Shruti Bhardawaj

By

Reasons why Coffee is Good for all of Us.!

Jyoti Pachisia, MSc.

Coffee is a beverage beloved by all. It is known for its ability to finely tune focus and boost energy levels. Many people start their day with a cup of hot coffee to get their day started on the right foot

Coffee besides providing energy is also linked with a long list of potential benefits giving more reasons to get brewing.

Improves microbiome diversity:

The presence of soluble fiber and prebiotic properties in coffee feeds the beneficial bacteria which maintain the gut bacteria in the body. Regular coffee consumption (2 cups maximum) is associated with a change in the makeup of the gut microbiome by reducing the growth of harmful bacteria and promoting good bacteria

Improves cognitive function:

Coffee helps the brain work better. It works like a stimulant by increasing the activity in the brain and nervous system via an increase in the circulation of chemicals such as adrenaline and serotonin in the body The caffeine in coffee helps concentration, increases alertness and well-being, and also improves the brain.

Boosts energy:

Caffeine present in coffee has the ability to fight fatigue and increase energy levels This is because caffeine blocks the receptors of a neurotransmitter known as adrenaline which increases levels of neurotransmitters in the brain to regulate energy levels If playing sports like golf, consuming a cup of coffee before and during a round improves performance, increased subjective energy levels, and reduces fatigue

Ergogenic

Aid:

Coffee is an ergogenic aid that improves endurance and decreases perceived exertion, improving power input when consumed in low-tomoderate doses.

Reduces the risk of Type-2 Diabetes:

Consuming coffee can be associated with decreased risk of Type-2 Diabetes. This is thought to be due to its ability to preserve the function of the beta cells of the pancreas which are responsible for producing insulin to regulate blood sugar levels Besides, caffeine is rich in antioxidants that positively affect insulin sensitivity

MEDICAL NUTRITION THERAPY IN DIABETES

- Ms. Gayatri Kulkarni, Registered Dietitian

We always read ‘what to eat?’, and ‘what to avoid?’ in case of uncontrolled sugar levels or the pre-diabetic stage I think knowing ‘How to eat?’ is very important to beat all these problems. Nowadays in India, more than 70% of the population is suffering from Diabetes, Hypertension, and Heart problems because of faulty eating patterns and a sedentary lifestyle

suggestion for

·Right choice of food-

Indian cuisines including Maharashtrian, Gujarati, South Indian and North Indian foods are rich in carbohydrates including chapati, parathas, subji, dal, rice, khichdi, Dosa and idli. We all are completely depending on wheat, jowar, bajra, rice, vegetables, dals, fruits which are rich in multivitamin, minerals as well as rich in carbohydrates In a scientific way, when we consume carbohydrates, it provides glucose to the body, which is converted into energy and used for our dayto-day activity Our breathing, thinking, digestion, heartbeats, all are completely depended on it. Liver also stores extra carbohydrates in the form of glycogen and uses it later Carbohydrates helps to preserve muscles as well All carbohydrates are not bad; we cannot restrict it completely. Foods like whole cereals, dals, sprouts, fruits and vegetables are

good source of carbohydrate as well as fibers, we can call them ‘complex carbohydrates When you consume these carbohydrates along with protein sources like milk, curd, paneer, eggs it will never increase your sugar level to higher level Simple carbohydrates like Jaggery, honey, Maggi, burger, pizza, soft drinks, bakery foods which are not having protein, vitamins, and fibre will increase your sugar levels which can cause health issues. Due to change in lifestyle, people prefer to eat ready to eat food, packet foods which are fully loaded with simple carbohydrates Youngsters are also eating pizza, burger, bakery foods when they are hungry Unfortunately, restaurants also give discounts on such unhealthy food items Such foods are a disaster to our health Sugar is a type of ‘empty calories.’ Eating too much sugar can cause obesity, heart diseases, diabetes. Research shows consumption of sugar based food and beverages are major contributor in childhood obesity So, people prefer replacing sugar with artificial sweeteners. These artificial sweeteners are also not completely safe

My

Healthy living is ‘Eat Right (The right choice of food), In the Right Quantity, and At the Right Time’.

MEDICINAL BENEFITS OF COFFEE

Shruti Bhardawaj

Senior Clinical Dietician Narayana Hrudalaya

Multi Speciality Hospital Ahmedabad Gujarat

Coffee has a refreshing and stimulating effect with many healthful medicinal benefits.

Coffee is a complex chemical mixture of many chemicals and contains hundreds ofbioactive compounds as well as vitamins, minerals, and anti-inflammatory polyphenols like flavonoids The chemicals found in coffee areacids and anhydrides, alkaloids, and phenols.

Coffee Chemical Composition-

The chemical composition of Coffee depends chieflyupon the range of the coffee. Coffee contains a considerable quantity of antioxidants The major pharmacologically active compound in coffee isCaffeine Methylxanthine which has several functions like the stimulation of the central nervous system,stimulation ofmuscle, and also the relaxation of muscles

Coffee ProcessingCoffee processing includes two methods-The Dry Method &The Wet Method.

The Dry Methodology steps include- Harvesting, Sundrying, Grading, and Storage The Wet Methodology steps include- Harvesting, Pulping, Demucilaging, Washing, Drying, and storage.

Caffeine in CoffeeThe percentage of alkaloids in coffee depends upon how the coffee is prepared, the coffee species, the plantation where ever coffee was fully grown, roasting time, and grinding.

Caffeine Content in several coffee products-

Coffee Products Alkaloid Range mg/100ml Brewed 27-50 Instant 25-35 Decaffeinated Brewed 0.8-1.7 Decaffeinated Instant 0 4-1 7 Espresso 100-165 Cappuccino and Latte 100-165

Medicinal Benefits of Coffee-

Improve Microbiome DiversityCoffee contains soluble fiber and it has Pre-biotic properties so it improves gut microbiome diversity

Boost Energy Levels- Alkaloid in coffee will increase energy levels as a result alkaloid blocks the neurochemical receptor referred to as nucleoside and increase levels of alternativeneurochemical in the brain that regulates energy levels.

Effects on Mood- Alkaloids in coffee resultin a rise in alertness levels and reduced fatigue It’sfound in several studies that coffee improves several aspects of brain functions which include memory, vigilance, and mood Coffee contains Essential Nutrients- Coffee boost the daily intake of micronutrients such as vitamin B2, Vitamin B5. Trace elements in coffee are- manganese, zinc, etc. The trace elements in coffee can differ due to soil composition

Reduction in total body fat percentage- All fat-burning supplements containalkaloids. Many studies had concluded that caffeine boost basal metabolic rate

Coffee and Parkinson’s disease- Consumption of coffee had showed to decrease the evolvement of Parkinson’s disease

Coffee Consumption During Pregnancy

By Zankhana V Shetty

In the morning there is nothing better than the smell of coffee right? People can’t think of their day to start without a fresh, aromatic cup of coffee For them, life begins after the first sip of coffee. The main content of coffee is caffeine, tannin carbohydrates, protein, and fixed oil(1)

Coffee has numerous health benefits. Coffee consumption will improve alertness and attention. It may improve working memory. Coffee is strongly associated with improving mood and relieving depression That’s why it is called DAY BLISS

When I think about coffee, the first thing that comes to mind is caffeine Caffeine in coffee is particularly responsible for a positive effect on mood, especially reducing “feelings of tiredness and lethargy". Coffee also contains active substances and numerous antioxidants that may help reduce inflammation(23)

Coffee has many different effects on people depending on many factors like people’s age, genetic makeup, how often they drink coffee, and how they prepare it

Caffeine is the main ingredient in coffee that will be absorbed differently by each person (2) Through the stomach, caffeine enters the blood and circulates your body, and attaches to adenosine receptors, present in the brain. But each person’s adenosine receptors are different due to genetics hence their absorption will be different at each age group and stage. Young people are able to metabolize caffeine more quickly than older adults and pregnant women(4 ,5)

Pregnancy is the stage where we are more concerned about diet and lifestyle Pregnant women must be very careful and give more attention to what they eat and drink. Caffeine in coffee, will cross the placenta very easily and goes into the amniotic fluid and directly into the baby’s blood Mothers’ will metabolize caffeine but babies’ body is still developing and takes much more time to metabolize caffeine. The fetus is more exposed to the effects of caffeine than the mother

Coffeeand

By Gayatri Tungatala, ASST. Professor, St. Joseph college for women (Autonomous)

Coffee is a hot and aromatic beverage that kickstarts the day for many people With time now people are witnessing and enjoying many forms of coffee, from the humble philter coffee to youngster’s favorite cappuccino, latte, and espressos

Interesting folklore is associated with coffee’s history which tells us that in 700 AD A goat herder realized that his goats were acting weird after eating a peculiar red berry When these beans were thrown into the fire the pleasing aroma resulted in what was the world’s first roasted coffee These little coffee beans are a storehouse of a variety of diverse phytochemicals which act as antiinflammatory, antioxidant, antidiabetic, anti-dyslipidemia, etc Apart from this coffee also acts as a prebiotic as well as prevents lipid peroxidation by acting against many microbes. Major Phytochemicals present in coffee are chlorogenic acid, caffeine ferulic, trigonelline, etc

Coffee is the most common source of caffeine, a powerful phytochemical from the alkaloid family which contains at least one nitrogen atom they have a very low molecule weight. Recent studies have shown that many factors like species brewing time pressure and the degree of roasting influence the content of caffeine in coffee.

Health Benefits of Caffeine

Recommended doses of caffeine per day are 400 milligrams per day according to FDA When consumed within limits it renders many health benefits to the body.

Caffeine as a brain stimulant

Caffeine energizes the central nervous system and increases the generation of ATP in the brain but at the same time, it also decreases blood flow in the brain. Caffeine activates the noradrenaline hormone which releases dopamine, a pleasurecausing hormone that increases a

person’s cognitive focus and concentration This may be the reason why a stressful day always calls for a hot cup of coffee.

Caffeine in sports drinks

Caffeine helps in many ways during exercise:

It spares the glycogen and increases the mobilization of free fatty acid which results in losing weight.

Caffeine decreases pain sensitivity which can increase practice time or extends time on the field

Caffeine acts antagonistic to the hormone adenosine by blocking it and promoting wakefulness

Caffeine on diabetes

Caffeine has a negative effect on diabetes, It decreases insulin sensitivity as it blocks additional adenosine which in turn monitors incident production and activity of the same

COFFEE AS A PRE/POST WORKOUT DRINK

MITALI AMBEKAR SPORTS NUTRITIONIST

Coffee, one of the most popular drinks consumed worldwide, esp the first thing most of us need as the day starts and is associated with not just being alert, but also things like helping us wake up, helping us pass bowels and a must need to help us think better It has been used for years for the same purpose by most of us. Although, it impacts each of us in different ways.

Coffee has not just been a companion to a normal person’s day-to-day life, but also athletes. It is a very popular beverage amongst athletes too, mainly for the fact it brings alertness, wears off tiredness, and helps burn fat

Caffeine's involvement in enhancing performance and lowering the sense of effort, weariness, or pain associated with exercise when taken before training is related to its favorable effect on endurance sports like cycling, triathlon, marathon runners, boxing, weightlifting, judo, etc.

Coffee has positive effects on glucose metabolism that show potential for promoting postexercise muscle glycogen replenishment as well. Coffee allows the body to use fat as a source of energy and thus helps endurance sports to have a constant and steady release of energy during the event.

Coffee has always been more of a pre-exercise beverage intake for athletes / regular workouts, in the quest to wear off the tiredness of previous practice session or to burn more fat to eventually lose more weight, esp sports which are weight-specific or sports that involves one to be lighter like long-distance runners

While everyone takes it frivolously, one needs to be aware of how it would impact them and the quantity to take to manage its impact on not just the upcoming workout but also their health Coffee can be a major trigger for gut issues, esp those whose gut is already a painful area to manage.

Thus, managing the intake, especially for those, who have never tried it, requires being slow and steady The caffeine intake of coffee is one questionable aspect of how much the content of every type of coffee and thus their effects on us in different manners based on suitability

Coffee has been long associated with a diuretic effect on our body, although researchers say if you are used to it then the dehydration is not seen at all or is negligible. The diuretic impact of coffee is very important in the case of athletes, as dehydrated athletes can lose their focus and lose the momentum of the pace of the competition/ race/ match.

TYPES OF COFFEE IN INDIA

By Disha Jain, Consulting Dietitian, Msc.CND

Coffee is the most widely consumed beverage due to its stimulating effect on the central nervous system as well as its taste and aroma also can counteract oxidative stress due to its antioxidant property

Arabica Coffee

Robusta Coffee

It is a widely used brewed drink grown in the hills of Karnataka, Tamil Nadu, and Kerala The coffee powder is a roasted seed of coffee beans It has a delicate flavour and balanced aroma coupled with a sharp sweet taste. Phenolics and melanoidins are the main bioactive constituents Their consumption has a beneficial effect on different kinds of liver diseases such as liver cirrhosis, HBV (hepatitis B), HCV ( hepatitis C) infections, and HCC.

Robusta coffee is grown in the hills of Karnataka, Tamil Nadu, and Kerala It has twice the level of caffeine as compared to Arabica Robusta coffee has a robust taste, a grainy essence, and an aftertaste somewhat similar to peanuts

Malabar monsoon coffee

Monsoon Malabar is a process applied to coffee beans. Malabar beans are exposed to the

HISTORY OF COFFEE

BY GAYATRI KULKARNI, CLINICAL NUTRITIONIST

Coffee came from ‘Ethiopia’

The history of coffee is a famous story of Kaldi and his goats. One day his goats were acting very strangely after eating certain types of berries They were energized and excited after consuming it When Kaldi tried the same berries, he also felt the same thing. He went to the monk with the small fruits; the monk believed it was evil’s work so threw them into the fire After doing that it released a beautiful and heavenly aroma, and small fruits were crushed into embers

He started collecting it and placed it into a jug, added hot water, and covered it That resulted in a beautiful beverage that was then discovered as “coffee” A similar story about the history of coffee begins in Yemen too. Yemenite Sufi was traveling through Ethiopia and saw a few birds eating some berries and were found to be energetic Sufi was exhausted so he tried the same berries for himself, and he felt energetic and enthusiastic.

In the 15th century, coffee was cultivated in Arabian Peninsula In the 16th century, it was in Persia, Egypt, Syria, and Turkey Coffee was very popular in homes as well as in public places. It was famous by the name of ‘Qahvehkhaneh’. In the 17th century, it became popular in Europe This beverage was new

to all so everyone started calling it the ‘bitter invention of Satan’. In England, Austria, France, Germany, and Holland coffee shops and houses became popular for social gatherings and activities and communication centers, everyone was enjoying it Instead of beer and wine, most of them started replacing coffee as breakfast beverages. It has been proven, drinking coffee in the morning time (instead of alcohol) works as a day’s alertness and energetic beverage and improves the quality of work.

In the year of 16th century, coffee came to New Amsterdam In the 17th century, the Dutch attempted coffee plant cultivation in India but unfortunately, it failed However, they were successful in Batavia, on the island of Java (Indonesia). It expanded to the islands of Sumatra and Celebes It started to become popular worldwide By the end of the 18th century, coffee became one of the most profitable exports in the whole world after crude oil.

HOW TO BREW COFFEE?

The equipmentIt is important to use thoroughly cleaned bean grinders and filters before and after each use Rinse your equipment with clean hot water Dry it with a muslin cloth

CHICORY

N A N D I T A S D H A N A K I

A S S I S T A N T D I E T I C I A N ,

A C T R E C

Turn over your coffee pack and have look at the ingredients, you’ll find chicory is a common ingredient, especially in Indian instant coffees in various percentages. What is chicory? A flavor-enhancing additive or an adulterant? Let’s find out. Chicory (Cichorium intybus) is a woody, perennial herbaceous plant of the family Asteraceae, usually with bright blue flowers, rarely white or pink. It is a flowering plant of the dandelion family. Chicory is also known as blue daisy, blue dandelion, blue sailors, blue weed, coffee weed, horseweed, ragged sailors, succory, and wild endive.

Other than being famous for its blending with coffee, chicory has its individual varied uses. Raw chicory leaves are 92% water, 5% carbohydrates, and 2% protein, and contain negligible fat. 100 grams of raw chicory leaves provide 23 calories and significant amounts of vitamin K, vitamin A, vitamin C, some B vitamins, and manganese. Vitamin E and calcium are present in moderate amounts. The entire plant is edible. The oldest information on the use of chicory is that ancient Egyptians ground up the leaves, roots, and flowers for medicinal purposes. The name “chicory” is assumed to be a derivative of the Egyptian word “Ctchorium.”. Ancient history also mentions Greeks, Turks, and Romans used the leaves of the plant as a vegetable for their salads and some main dishes.

It was around 1970 that another essential use of chicory was found. Chicory is an excellent source of inulin a dietary fiber. Fresh chicory root may contain between 13 and 23% inulin. Inulin found in chicory is used as a sweetener in the food industry with a sweetening power of 10% that of sucrose. Inulin is a type of fiber that your body doesn’t digest. It acts as a prebiotic, meaning that it feeds the beneficial bacteria in your gut.

These helpful bacteria play a role in reducing inflammation, fighting harmful bacteria, and improving mineral absorption. Though the benefit of inulin from chicory blended in coffee is not recorded or observed. Chicory is grown as a forage crop, an "excellent substitute for oats" for horses and livestock as it contains fewer tannins than other forage. Some beer brewers use roasted chicory to add flavor to stouts which are commonly expected to have a coffee-like flavor. While edible raw, wild chicory leaves usually have a bitter taste, especially the older leaves. The flavour is appreciated in certain cuisines, such as in the Ligurian and Apulian regions of Italy. In the southern part of India, the leaves are used in curries, soups, and salads sautéed with coconuts.

In Albania, the leaves are used as a spinach substitute, mainly served simmered and marinated in olive oil. It is also used as an ingredient for fillings of byrek, a traditional Albanian flaky, savory pastry dish. Chicory itself is consumed as a drink in many parts of the world because of its woody semi-sweet and rich caramel flavour and pleasant taste.

INGREDIENTS

Ragi flour-1/2 Cup Fine Rava- 1/2 Cup Whisked Curd-1 cup Cashew 1tbsp Carrot grated- 2tbsp(optional) Baking soda-1/4tsp White lentil-1tsp Chickpea lentil-1tsp Mustard seeds-1tsp Curry leaves few Coriander leaves

PROCEDURE

Take the given proportions of ragi flour and Rava, whisked curd, salt, and give a quick mix with 1/2cup water to have a flowing consistency batter.

In a pan, take 2 tsp oil and add mustard, both the lentils, and curry leaves till they splutter, add grated carrot, and saute Now roast the cashews and keep it aside Now pour this into the batter and mix well. Add salt .keep it aside. Keep the idli steamer on the gas with 3glasses of water Once boiled , grease the idli stand Check the batter and add 1/4cup curd to adjust to flowing consistency.Add1/4tsp baking soda and chopped coriander to batter whisk well and keep it for steaming immediately

Place 1 cashew on each idli plate and pour batter .Steam till cooked well by checking with knife edge or tooth pick It should come out clean Serve with coconut or tomato chutney

INSTANT RAGI IDLI PRIYA SHETTY NUTRITIONIST