Nutrition Insights - April Issue 2022 by nutritioninsights

Chocolate WONDERED HOW CHOCOLATE WAS INVENTED? Read to know more.

HEALTH BENEFITS OF EATING CHOCOLATES Learn how and which chocolates help you maintain a good health.

CHOCOLATE-TRUTH POPS Pop some myths and learn new facts.

CACAO - THE FRUIT Uncover it's uses.

RECIPE BOOKLET HEALTHY-365 Get your recipe featured today!

APRIL ISSUE 2022

TEAM EDITOR IN-CHIEF/ BANSARI RAO CO- EDITORS / SONU MISHRA, DR. DVIJ MEHTA WEBSITE / NUTRITIONINSIGHTS.IN CONTRIBUTORS / SRIRUPA GUHA / RIDDHI SHAH / SAKSHI SINGH / TRISHA RAI / NIVEDI CHAVAN / RABIA MISTRY MULLA / NANDITA DHANAKI / DR. NEHA SANWALKA RUNGTA / POOJA JAGIASI / MUNTAHA FARID KHAN / KAJOL CHAVAN / LUBNA DHANSAY / DRASTI FURIA / COVER PAGE / <A HREF='HTTPS://WWW.FREEPIK.COM/PHOTOS/CHOCOLATE-TOP-VIEW'>CHOCOLATE TOP VIEW PHOTO CREATED BY FREEPIK - WWW.FREEPIK.COM</A>

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contents nutrition insights | april issue | 2022

05 HISTORY OF CHOCOLATE

By Srirupa Guha

27 RECIPES

By Muntaha Khan Kajol Chavan Lubna Dhansay Drasti Furia

FOOD STORY CACAO

By Nandita Dhanaki

24 NUTRI-TWIST

By Pooja Jagiasi

MEDICAL BENEFITS OF COCOA

By Riddhi Shah

THE MIRACLE OF CHOCOLATE

By Sakshi Singh

By Nivedi Chavan

By Rabia Mistry Mulla

COMMERCIAL CHOCOLATE AND ITS ILL EFFECTS ON HEALTH

COVER STORY

By Dr. Neha Sanwalka Rungta

23 RESEARCH

MYTHS AND FACTSCHOCOLATE-TRUTHPOPS

HEALTH BENEFITS OF CHOCOLATE

By Trisha Rai

EDITOR'S NOTE

WELCOME We welcome you to another issue of nutrition insights! In this issue we talk about something that is widely loved by people of all ages, "CHOCOLATE" We all love chocolate, but have we ever wondered where did this flavoursome delicacy come from? Did it just grow on trees? If that is what you think then you are absolutely right, the beans from which chocolate is made grows on trees. Some say chocolate is a fruit and some argue it is a vegetable, but what is it exactly? Most people know that chocolate comes from cacao beans, and in turn, cacao beans come from the cacao pod, which might make chocolate a nut! In this issue we highlight some important aspects of chocolate, and its types. Herein we talk about the history of chocolate and its incorporation into nutrition, We also explicate the medical and health benefits of consuming chocolate. We highlight the nutritional importance and its role in maintaining a good health. This issue also features articles on cacao the fruit and bust common myths associated with its consumption. Towards the end, as always, we share some yummy, easy to make, healthy recipes and also give you a chance to feature your recipes and expertise in our upcoming issues! Nutrition Insights is also coming up with a Healthy 365 day-recipe booklet and would love to invite one and all to feature their recipes and be a part of the venture. Hope you enjoy reading this issue! Happy Reading!

Bansari Rao (MSc. CND, CDE) Editor-In-Chief

HISTORY OF CHOCOLATE FORMATION AND ITS INCORPORATION INTO NUTRITION By Srirupa Guha Executive- Nutrition Science and Advocacy, Sudeep Nutrition Pvt. Ltd. (M.Sc,NET,B.Ed in Food and Nutrition) Be it a birthday party, anniversary or call for any celebration one cannot do away with Chocolate or chocolate-flavoured confectionaries. Chocolate is one of the most admired food across all age groups- from a baby to elderly adults. Chocolate is so versatile that it can be used in any preparation- cake, cookies, brownies or as a flavouring in ice cream or any other confectionaries. These days Chocolate as an ingredient is being explored in-depth and various innovative chocolate verities are made available for a chocolate lover. The history of chocolate goes back to 450 BC and it was believed to have first started in Mesopotamia, present-day Mexico. Historians trace the origin of the word "chocolate" to the Aztec word "xocoatl," which referred to a bitter drink brewed from cacao beans. The Latin name for the cacao tree, Theobroma cacao, means "food of the Gods". Spain was the earliest European country to incorporate chocolate into its cuisine. Sweetened chocolate didn't appear until Europeans discovered that the Americans are consuming chocolate as a beverage. By the 17th century, chocolate was a fashionable drink across Europe,

believed to have nutritious, medicinal and aphrodisiac properties. The exploration and preparation of the first modern chocolate bar is prepared by Joseph Fry in 1847 after discovering that he could make a moldable chocolate paste by adding melted cacao butter back into Dutch cocoa. In 1868, a company called ‘Cadbury’ had started marketing boxes of chocolate candies in England. Although the British were the first to introduce cacao to India in 1798, by establishing eight plantations of the Criollo type of cacao in Courtallam, it was not until the British confectionery giant Cadbury, started farming cacao beans in Wayanad, Kerala in the mid-1960s that cacao cultivation gets some propulsion. Cacao has been extensively cultivated in South India since the mid-1960s and 70s. Favourable condition like rain from the southwest and northeast has made the soil suitable for cocoa cultivation in south India. Though the delicious chocolate takes a second to gulp and relish its sweet taste, the manufacturing process is quite long and interesting. The process involves harvesting cocoa, refining the cocoa to cocoa beans, and shipping the cocoa beans to the manufacturing factory for cleaning, coaching and grinding.

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MEDICAL BENEFITS OF COCOA BY RIDDHI SHAH DIETITIAN AT LILAVATI HOSPITAL

COCOA BEANS ARE THE SEEDS OF THE COCOA TREE (THEOBROMA CACAO). THE BEANS ARE USED TO MAKE CHOCOLATE AND ARE A SOURCE OF MANY ANTIOXIDANTS.

The cocoa bean (technically cocoa seed) or simply cocoa (/ ˈkoʊ.koʊ/), also called the cacao bean (technically cacao seed) or cacao (/kəˈkaʊ/) is the dried and fully fermented seed of Theobroma cacao, from which cocoa solids (a mixture of nonfat substances) and cocoa butter (the fat) can be extracted. Cocoa beans are the basis of chocolate, and Mesoamerican foods including tejate, an indigenous Mexican drink that also includes maize. Cocoa contains a variety of chemicals, including antioxidants called flavonoids. they appear to relax the blood vessels. This could lead to lower blood pressure, and reduce inflammation and blockage of blood vessels. People most commonly use cocoa for heart disease and high blood pressure. It is also used for high cholesterol, memory, aging skin, and many other conditions. Cocoa has a rich history of being a healthy alternative to your average cup of coffee because it is high in antioxidants and natural sugars. Cocoa can do wonders for your health!

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HEALTH BENEFITS OF CHOCOLATE BY TRISHA RAI MSC CND, CDE

All forms of chocolate are what many want to indulge in almost every day. However, the chocolates we enjoy today are very different from when we came to Europe from South America around the 16th century. For native Aztecs, cocoa was consumed as a drink and was of great cultural and medical importance. The Swedish botanist Linne named the plant from the ancient Greek word Those, which stands for God, and Broma, which stands for food, Obromacacao. This is "food of the gods". However, the reason for the possible benefits is likely to be the high concentrations of polyphenols (known as cocoa flavanols) found in natural cocoa. So while cocoa may not be the cure of all it was once believed to be, research shows it`s more than just a guilty pleasure. Cholesterol: According to a study published in the Journal of Nutrition, eating chocolate can lower cholesterol levels in low-density lipoprotein (LDL), also known as bad cholesterol. Regular intake of PS (phytosterol) and CF (cocoa flavanol) chocolate bars as part of a low-fat diet supports cardiovascular health by lowering cholesterol levels and improving blood pressure. Cognitive Function: A cocoa extract called Lavado may reduce or prevent damage to the neural pathways in patients with Alzheimer's disease. This extract may help delay symptoms such as cognitive decline. A study published in the Appetite Journal in 2016 suggests that eating chocolate at least once a week improves cognitive function.

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COMMERCIAL CHOCOLATE AND ITS ILL EFFECTS ON HEALTH -Nivedi Chavan Msc CND, CDE

Chocolates have a way of winning hearts every time. Chocolate is renowned for its unique tastes, smells, and texture. It has a delightful flavor due to the use of natural and fresh ingredients and also expert craftsmanship. There are two main categories. One is commercial chocolate, and the other is homemade chocolate.

Have you ever thought about the difference between commercial chocolate and homemade chocolate? Let's investigate it further without delay.

Cocoa Beans VS Cocoa Butter - Chocolate is a processed, usually sweetened food made from the seeds of the tropical Theobroma cacao tree. Therefore, cocoa beans are used to make high-quality chocolate. Some factories use cocoa butter as alternatives instead of cocoa beans for a simple reason. It raises the melting point and loses its natural properties. Natural VS Artificial Ingredients Chocolate made at home differs from commercial chocolate because of the ingredients used. Homemade chocolates remain fresh because they use high-quality natural ingredients without using artificial preservatives. For commercial products, artificial ingredients and preservatives are used to keep them reasonably priced, and of course, they do not stay fresh for long periods.

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The Miracle Of Chocolate By Sakshi Singh Out of dark, milk, and white chocolate, which is the healthiest? Which is the most nutritious? In this article you get all your answers. Chocolate, a meal product crafted from cocoa beans, is eaten as a sweet, used to make liquids and to flavour or coat numerous confections and bakery products. Rich in carbohydrates, it's not only an extremely good supply of short energy, but also carries minute quantities of the stimulating alkaloids theobromine and caffeine. The nibs are floored right into a liquid known as chocolate liquor, and separated from the fatty portion, or cocoa butter. The liquor is similarly delicate to provide the cocoa solids and chocolate that we eat. Powdered cocoa is likewise extensively used and may have an excessive dietary profile if used with cream, complete fat milk or a lot of sugar. There are 3 varieties of Chocolate - White Chocolate, Milk Chocolate and Dark Chocolate. White chocolate is mostly composed of cocoa butter that comes from the cocoa bean. Most of the dark ones have little or no milk. The different added components are sugar and cocoa. In contrast, milk chocolate consists of milk powder, sugar, and a small percent of cocoa solids and cocoa butter. It is the addition of milk powder and the reduction of cocoa in milk chocolate that offers it a creamier and sweeter taste. Lastly, dark chocolate has the highest percent of cocoa solids and cocoa butter of all types. It tastes semi- sweet and is slightly bitter. Dark chocolate melts much easily than white chocolate at room temperature. Cocoa solids in dark chocolate can range from 30% to 80%,

and hence recognised by special names like bittersweet, semi-sweet, and sweet darkish chocolate worldwide. Talking from a nutrition point, studies confirm that consuming:

Dark chocolate :-

Dark Chocolate is useful for the health. It consists of adequate amounts of antioxidants which help get rid of pollutants that may cause diseases. It additionally acts as an anticancer, mind stimulator, cough preventer and antidiarrheal. Migraine sufferers may benefit from dark chocolate. There is a slight reduction in saturated fats and LDL cholesterol on consuming dark chocolates. Dark chocolate is also a good source of iron, copper, magnesium, zinc, phosphorus and flavonoids. Dark chocolates are high in calories. The recommended “dose” is 1-2 ounces or 30-60g. It contains calories: 170, Protein: 2 grams , Fat: 12 grams. It consists of a first rate quantity of soluble fiber and is loaded with minerals. Dark chocolate can also prevent the development of cardiovascular diseases, cancer, diabetes or even assist in treating Alzheimer`s disorder and Parkinson`s disorder.

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MYTHS & FACTS

Chocolate–Truth-Pops! -Rabia Mistry Mulla Gaining weight? Blame the chocolate! Have cavities in your teeth? Blame the chocolates! Since childhood we are told that eating chocolates is not good for the health. But at the same time the researches have proved that chocolates are good for heart health, are great stress reliever and mood elevators. So what exactly is wrong with eating a chocolate? To answer this question, first let’s differentiate between the 3 types of chocolates: Dark chocolate – it contains 50-90% cocoa solids, cocoa butter, and sugar. Milk chocolate - it contains anywhere from 10-50% cocoa solids, cocoa butter, milk in some form, and sugar. White chocolate - it contains about 55% sugar, 20 % cocoa butter, 14% milk, vanilla (for flavor), and lecithin (an emulsifier that helps the ingredients blend together). Since we have been forced into believing since years that chocolates are not a healthy food choice to pick, let us enjoy some truth-pops around chocolate.

Chocolate causes cavities and tooth decays Again, the culprit is the sugar in the chocolate bar coupled with the absence of oral hygiene. When the bacteria present in mouth ferments sugary and starchy food it leads to acid production due to which cavities will be formed. Infact cocoa has antibacterial components that fight tooth decays and stop the spread of mouth bacteria. So ensure that the mouth is washed and cleaned post any food consumption.

Eating chocolate causes increase in weight Chocolate alone is not responsible for the increase in weight instead; the large amounts of sugar added to the chocolate bar are the major contributor since it provides only empty calories. An average chocolate bar contains about 220 calories, so consuming a small bite in a healthy diet routine should not cause increase in weight.

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FOOD STORY

Cacao N A N D I T A

A S S I S T A N T

D H A N A K I D I E T I C I A N ,

A C T R E C

Theobroma cacao the botanical name of commonly known cacao fruit are grown for its edible seeds. Originated from rainforest of amazon,theobroma cacao means ‘food of the gods’ in Greek.

YOU KNOW? The fruit is now commercially grown worldwide in tropical regions. The fruit is mainly grown for cacao beans which after processing will give cocoa powder, cocoa butter and beloved of most people the chocolate. Oval cacao fruit pod grows in different colors, from bright yellow to deep purple. They ripe in about 6 months, each pods has 20 to 60 cacao beans that are covered with sticky white pulp.

COVER STORY

Dr. Neha Sanwalka Rungta I,

Dr.

Neha

Sanwalka

Rungta,

Founder

Director

NutriCanvas am a Researcher & Biostatistician by profession, Dietitian by qualification and an Artist by passion. Post completing my Bachelors in Home Science (Dietetics) from Sir

Vithaldas

Thackersey

College

Home

Science

(Autonomous), SNDT University, Mumbai in 2005; I shifted to Pune to pursue Masters in Health Sciences (Dietetics) from Interdisciplinary School of Health Sciences, Savitribai Phule Pune University, Pune and was a university topper. During my Masters, I was offered an opportunity to work on a research project in Pediatric Bone Health at Hirabai Cowasji Jehangir Medical Research Institute (HCJMRI), Jehangir Hospital, Pune and this is where my love for Research was ignited. I enrolled for PhD in Health Sciences through HCJMRI at Savitribai Phule Pune University in 2008 under the mentorship of Dr. Anuradha Khadilkar and Dr. Shashi Chiplonkar and successfully got my PhD in Health Sciences on 8th August 2012. My other accolades: Certified Diabetes Educator from International Diabetes Federation. Certificate in Health in Numbers: Quantitative Methods in Clinical Public Health Research from Harvard University

Dr. Neha Sanwalka Rungta, PhD Health Sciences, MSc Dietetics, CDE Director NutriCanvas, Mumbai Associate Professor, HCJMRI, Jehangir Hospital, Pune Consultant Statistician Kokilaben Dhirubhai Ambani Hospital, Mumbai

Certificate in Power and Sample Size for Multilevel and Longitudinal Study Designs from University of Florida. I

have

published

scientific

papers

National

and

International journals and have mentored 22+Master students for dissertation

from

various

Universities.

Not

just

scientific

publications, I have written numerous public health and nutrition awareness articles for health and nutrition portals as well as magazines including Parent Circle and Nutrition Insights. I have been awarded the “Rising Nutripreneur Award 2019” in “Research Work” category by Indian Dietetics Association, Mumbai chapter. I am an author and co-editor of the e-book “Nutri-Posts 2020 by

To get in touch, you can write to us on contact@nutricanvas.com or visit www.nutricanvas.com

NSI Mumbai Chapter”. Some other e-booklets that I have coauthored include: Protein and Amino Acids in Sports; Hydration and Athletic Performance as well as Menstrual Health and Nutrition in Women.

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NUTRI-TWIST

Pooja Jagiasi

Nutri -

Methi Na Muthiya Muthia is one of the most popular dishes of Gujarati cuisine. The word “Muthia” has been derived from a Guajarati word called Muthi, meaning fist. So they are named muthia, as they are made into a cylindrical shape using the fist. It’s is basically a deep-fried snacks made mostly of Besan and wheat flour, flavored excitingly with methi and other ingredients. The tongue-tickling flavor and exciting crunch of muthiyas make them very versatile – they can be enjoyed plain or added to dals, kadhis, gravies and even rice dishes to enliven a meal! Serve muthias as a tea time snack, tiffin snack, for breakfast or even for a light dinner along with green chutney, tomato ketchup or pickle. Modified muthiyas are made of multigrain flours and with methi leaves carrots and bottleguard is added to enchance the nutritive value of the product. Cooking method used instead of deep frying is baking.

Traditional Recipe:

Traditional

Ingredients Besan flour-50 gms Wheat flour- 15 gms Methi leaves- 30 gms Ginger-green chilli paste- ½ tspn Sugar- ½ tbspn Chilli powder- 1/4 tspn Turmeric powder (haldi)- 1/8 tspn A pinch of baking soda Oil- 20ml

Recipe: To make methi muthia, combine the methi leaves and little salt in a bowl, mix well and keep aside for 5 minutes and squeeze out all the excess liquid from the methi leaves. Combine the methi and all the remaining ingredients in a deep bowl and knead into a soft dough, using approx 1tbspn water. Divide the mixture into 15 equal portions and shape each portion roughly into an oval by rolling it between your palms and fingers. Heat the oil in a kadhai and deep fry the muthias, a few at a time on a medium flame till they turn golden brown in colour from all the sides. Drain the methi muthia on an absorbent paper. Serve immediately.

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Get a chance to feature your recipe in our upcoming recipe booklet "HEALTHY 365"

A RECIPE BOOKLET FEATURING HEALTHY DELICIOUS RECIPES FOR DAILY HOME-COOKING Contact us to join! Email: recipebooklet.ni@gmail.com Phone: +91-9867299172

RECIPE

INGREDIENTS Dates:-1/2 cup Hot milk:- 1/2 cup Ripe Banana:- 1 Flour:- 3/4 cup Cocoa powder:- 1/4 cup Baking powder:- 1 tsp Baking soda:- 1/2 tsp Milk:- 1/2 cup Chocolate chips:- 1/4cup NOTE: 1 CUP = 250 ML

PROCEDURE

TEA TIME CHOCOLATE CAKE MUNTAHA FARID KHAN ENTREPRENEUR (HOME BAKER)

Take a 7 inch loaf pan, Grease it with oil/ butter, Place baking paper. Soak Dates in the hot milk for 10 minutes or till they soften. In a blender add the dates and milk mixture and add the banana to it and blend. Remove the puree in a bowl and add the dry ingredients (flour, coco powder, Baking powder, Baking Soda, Salt) to it. Fold the dry ingredients with the help of a spatula. Add the milk in two intervals and fold it in. Add the dark chocolate chips and pour the batter in a mould. In a large pan Place a stand & heat the pan for 5 min on medium flame. After 5 min place the mould cook it on medium low flame for 30-40 min. Or bake in a preheated oven at 180 degrees for 30-40 min.

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