NUTRITION INSIGHTS-MARCH ISSUE 2023

Nuts & Oilseeds

COSUMPTION OF NUTS & OILSEEDS

Did you know that they are rich in proteins?

COMMON NUTS AND OILSEEDS IN INDIA

There are more than 10. Can you name them all?

GOOD V/S BAD FATS

Learn about their side effects and which fats are beneficial!

CAN YOU INCREASE YOUR HDL?

Find out why having a high HDL cholesterol is good

DO YOU KNOW THE OLDEST OILSEED ?

Sesame can be dated back to over 3000 years. Read to know more.

MYTHS &

FACTS

Busting myths and facts around Nuts and Seeds

EDITOR-IN-CHIEF/ BANSARI RAO

CO-EDITORS / SONU MISHRA, DR. DVIJ MEHTA

WEBSITE / NUTRITIONINSIGHTS.IN

CONTRIBUTORS / FARIDA GOHIL MANDSAURWALA / APURVA HALBE / SHRUTI DOSHI / POOJA UDESHI / KAJOL CHAVAN / MITALI SAVLA /

NANDITA DHANAKI / RABIA MISTRY / HIMANI PURI / SHRUTI DOSHI / TANVI GALA / SAILEE SAKPAL / COVER PAGE /

MUMBAI CITY, MAHARASTRA, 400097, INDIA

Phone - +91-9867299172

Email - nutritioninsights01@gmail.com

Mitali Salva

Rabia Mistry Mulla

IMPORTANCE

OFNUTSAND OILSEEDS

Apurva Halbe, Research Assistant, Kasturba Health Society- Medical Research Center, Vile Parle

Nuts have been part of the human diet since ancient times. They are the edible portion of the plant in the form of either seed or fruit. They consist of a kernel which is rich in fat and surrounded by a rigid outer cover or shell Nuts are sometimes known as tree nuts, as they grow on large shrubs or trees They have distinguished flavour and taste They can be consumed as such or can become part of any recipe. They add flavour and distinct taste to recipes in the form of a paste, dried powder, and as such for garnishing

The majorly consumed nut in India includesalmond, walnuts, pistachio, cashew nut, coconut, and groundnut Groundnuts belong to the leguminous family but are included as a nut These nuts based on their nutrient content can be classified into three categories-

Nuts with High Amounts of Fat-Almond, Cashew nut, and walnut which contain around 50% fat.

Nuts with High Amounts of Proteins- Groundnut which is a rich source of protein (25%) followed by almonds and pistachio (20%)

Nuts with High Amounts of CarbohydratesChest nut

Nuts are nutritionally very important as they are a rich source of proteins and fats. Due to their high fat percentage, they are a concentrated source of energy Fistful nuts can be a healthy snacking option The major amino acid present is arginine They have high amounts of mono unsaturated fatty acids while low in saturated fatty acids Along with this, they are rich in essential fatty acids such as omega 3. Due to their fat composition, they can be included in diets for the management of different cardiovascular diseases.

Apart from fat and protein, they also contain other essential nutrients such as manganese, copper, magnesium, and zinc. Further, almonds are rich in important fat soluble vitamin – vitamin E, while groundnuts are rich in Niacin Most of the nuts contain good amounts of B complex vitamins such as thiamine, riboflavin, and folic acid

Almonds have monounsaturated fatty acids which are good for brain skin and heart health. The fibre content of almonds is 12.5g/100 which contributes to about 33% RDA Also, they are a good source of Vitamin E which is a natural antioxidant Walnuts are a rich source of polyunsaturated fatty acids (47 1g/100g) along with protein, vitamin B 6, and folic acid

Brain function is boosted by the consumption of walnuts due to the good amount of omega-3 fatty acids they contain. Walnuts also have antiinflammatory properties Cashews are a good source of copper (2 1mg/100g) and iron (6 8mg/100g)

Due to this, they are important in the normal functioning of red blood cells. Another important nut is the pistachio. Pistachios are a rich source of Potassium (1025mg/100g), vitamin A (516IU/100g), and Vitamin B 6 (1 7mg/100g) They are also high in protein and low in fat

In addition to essential nutrients nuts also contains phytochemicals such as ellagic acids, flavonoids, luteolin, and tocotrienols. Therefore, nuts also have antioxidant properties, which are also beneficial in treating metabolic syndrome.

HEALTH BENEFITS OF NUTS AND OILSEEDS

ShrutiSanjeevDoshi ConsultantDietitianandNutritionist

Protein, beneficial fats, fibre, nutrients, vitamins, and minerals can all be found in nuts and seeds Because their fats are not completely absorbed, nuts and seeds assist control food intake, regulate body weight, and aid in calorie burning. It has been observed that eating tree nuts reduces low-density lipoprotein cholesterol (LDL-C), a key factor in the prevention of cardiovascular disease, by 3–19%. (Claire E Berryman, 2011) In order to maintain a healthy diet for adults, the Australian Dietary Guidelines advise consuming 30 grams of nuts on most days of the week

Someofthenutsandseeds

According to research, including nuts regularly in a balanced diet can help us maintain a healthy weight and protect us from chronic illnesses (such as heart disease and diabetes) Yet, there hasn't been much study done on seeds Because of the nutrients they contain, they are believed to provide comparable health advantages.

Alm d

Almonds have been found to have a consistent LDLC-lowering effect in healthy individuals, and individuals with high cholesterol and diabetes, in both controlled and free-living settings Almonds are high in fibre, phytosterols, and plant protein These are low in saturated fat and high in unsaturated fat and are also rich in unique cardioprotective elements -tocopherol, arginine, magnesium, copper, manganese, calcium, and potassium These nutrients, which are biologically active by nature, target the main mechanisms by which LDL-C is reduced, such as decreased (re)absorption of bile acid and cholesterol, increased bile acid and cholesterol excretion, and increased LDL-C receptor function. (Claire E Berryman, 2011).

Walnuts

Walnuts are a rich source of α-linolenic acid (∼13% of total lipids) and γ-tocopherol (20 mg/100 g) and contain phytosterols (164 mg/100 g) which shows an impact on cholesterol levels. (Claire E. Berryman, 2013). The short chain fatty acid butyrate beneficially affects metabolic and inflammatory processes and, thus, obesity, diabetes, and inflammatory bowel diseases According to studies, consuming 43 g of walnuts per day for eight weeks significantly changed the gut microbiota by boosting the bacteria that produce butyric acid and probiotics in healthy people (Charlotte Bamberger 1, 2017).

Dates

The date is an inexpensive source of nutrients including carbohydrates, amino acids, and dietary minerals (selenium, potassium, calcium, magnesium, manganese, iron, dietary fibre, vitamins, carotenoids, and fatty acids). It also contains polyphenols, anthocyanins, tannins, procyanidins, flavanols, anthocyanidins, isoflavones, phytoestrogens phenolic acids, and cinnamic acid derivatives and have strong antioxidant potential The β-glucan from date fruits have strong anti-tumor, immune-modulating, anti-inflammatory, and cholesterol lowering potential, and encourages the growth of beneficial gut microflora. (M. Iftikhar Hussain a b, 2020).

Common Indian Nuts and Oilseeds

By Farida Gohil Mandsaurwala

Registered Dietitian and Clinical Nutritionist

Nuts and oilseeds are currently the most in demand in India and all across the globe Knowing its benefits people are incorporating them into diets or using them to make protein powders. Nuts play a big part in some of the most popular Indian dishes whereas oilseeds are usually added to Mukhwas or used for oil extraction

Nuts and oilseeds are concentrated sources of calories and excellent sources of good quality proteins. Therefore, they are advisable for all age groups.

India has been native to many nuts and oilseeds. Oilseeds have been grown or used in India for many millennia Some of the common Indian nuts and oilseeds are –

Almonds - one of the few basic nuts Indian sweets from all around the country utilize almonds, for example, Gujarati Mohanthal is garnished with almond slivers and is also added to Coconut Sheera

Cashew Nuts - are eaten as a tasty snack and are common in Indian cuisine They play a major role in chicken korma and are used for garnishing all kinds of other delicious curries

Groundnuts- can be found in all kinds of delicious Indian dishes. In India, people prefer salted and roasted groundnuts as a snack. Its major use is in the extracted oil used in cooking. It is used in Maharashtra in many dishes such as Poha and Dabeli in Gujrat The famous Peanut chilly chutney of Rajkot is lip smacking and eaten with theplas for breakfast

Walnuts - Jammu & Kashmir occupies the largest share in total area and production of walnut.

Walnuts add crunch to salads and side dishes, boost the nutrient content of desserts and snack bars or enjoy eating a handful of walnuts every day can lower bad cholesterol levels.

Arecanut - also called supari in the Hindi language. One is the white variety and the other is red Areca nut and the plant as a whole is used widely in India and South Asia as a masticator for chewing purposes, vegetables, or in medicine The nut is chewed with the betel leaf as it has a stimulating effect known as paan.

Coconut - is age old, and the most commonly used in Indian tradition. Coconut chutney with south Indian foods like Idli, Dosa, and Meduvada is the most common Maharashtrians and Goans love dishes cooked with coconut or coconut milk Dry coconut is also very commonly used in India, especially in making ladoos or coconut desserts like coconut barfi, etc

Pistachios - Indian food makes ample use of pistachios, and they're a staple ingredient in many Indian rice puddings, cookies, and a spiced pistachio fudge called pista barfi

Chilgoza or Pine-nuts - are nuts grown in Kashmir Indian pine nuts/chilgoza, are long and thin with a deep, rich buttery flavor They are even delicious in a shell! Used mostly to garnish biryanis and sweets. Pine nuts are among the most expensive nuts in the world.

Garden cress seeds - known as chandrashoor, aaliv, or aleev in Marathi, or halloon or halim, are reddish maroon in colour It is also known as asario and is prized as a medicinal herb, called habbat al hamra in Arabic In Gujarat, it is mostly given to postpartum or lactating mothers in milk for energy, milk production, and for increasing haemoglobin post delivery as they are a rich source of Iron.

Walnuts

OILSEEDSASAGOOD SOURCEOFPROTEINS ANDHEALTHYFATS

BY- POOJA UDESHI

Nuts and Oilseeds are tiny ‘Superheroes’ that pack in a punch of proteins, fibre, and good fats These can be taken in around the year, especially during winter along with some goodie (dry fruits) combinations like dates, figs, etc They are delicious, versatile, have higher satiety, and are a convenient snacking option. We already know the various nuts and oilseeds along with their requirements. The different nuts and oilseeds that are high in a good source of proteins and healthy fats are given below:

Almonds

Values: Amount - 15g, Proteins – 3.1 g, Omega 3 – 4.8 mg Almonds are rich in proteins, healthy fats, and antioxidants which help the skin from damage

Tip – The brown layer of skin surrounding almonds contains the highest concentration of antioxidants, so it’s best to eat almonds with the skin for the most benefits

Values: Amount - 15g, Proteins – 2 2 g, Omega 3 –1306 5 mg

Walnuts are protein-packed and a great source of heart-healthy fatty acids like omega – 3, which are stored in the form of Alpha-Linolenic Acid (ALA). Studies have shown that the consumption of ALA contributes to a decrease in the risk of various coronary heart diseases

Tip – Walnuts can be had along with almonds and dates in the form of date bars, which can be a great in-between long workout or post-training session snack.

Pistachios

Values: Amount - 15g, Proteins – 3 5 g, Omega 3 –25.7 mg

Pistachios have a higher ratio of essential amino acids relative to their protein content, compared with most other nuts. A serving (about 30 g) of pistachios provides as much protein as one egg

Tip - Pistachios can be used like nut butter without added additional salt and can be had with sliced apples or toast

Cashews

Values: Amount - 15g, Proteins – 2.8g, Omega 3 –8.26 mg

Cashews are actually seeds They’re not only high in protein but also contain several important vitamins and minerals like copper

Copper is a mineral that supports immunity and aids the creation of red blood cells and connective tissue Research shows that low levels of copper could trigger an increased risk of osteoporosis.

Tip – Cashews can be consumed roasted and as a between-meal snack

TOXICITY OF NUTS AND OILSEEDS. -ByKajolChavan.

Nuts are seeds or fruits that have a kernel that contains edible oil and is encased in a tough or fragile shell

Nuts have a robust flavor and are very important in commerce. Oilseednuts have a high proportion of fat in addition to being high in protein, as pulses do. They are therefore a concentrated source of energy in addition to being rich sources of protein.

Nuts have a high quantity of B vitamins but minimal noticeable carbohydrates Despite being nutritious, nuts and oilseeds can be hazardous to the body if consumed excessively Nuts contain toxic qualities that can affect the human body in addition to the allergic responses that some people experience

COMMON TOXINS FOUND IN NUTS & OILSEEDS AND THEIR EFFECT ON THE HUMAN BODY:

The aflatoxins are a category of toxic fungi called mycotoxins that grow on raw food products such as oilseeds, groundnuts, pistachios, brazil nuts, sunflower seeds, black pepper, figs, maize, etc The greatest quantities are typically found in products from warmer parts of the world where there is a lot of climatic fluctuation in temperature, rainfall, and humidity. Aflatoxin exposure can result in acute toxicity and even death in both people and animals at high enough doses The liver is the main organ damaged, followed by the lungs, kidneys, brains, and hearts Cirrhosis and acute necrosis of the liver are frequent, coupled with bleeding and edema.

Lectins present in some nuts and seeds can irritate the gut lining and create inflammation

Enzyme inhibitors present in some nuts and seeds can prevent the digestion of proteins

The phytic acid present in nuts binds minerals like calcium, iron & magnesium and prevents them from being absorbed.

If nuts are taken in larger amounts coupled with fructose, or fruit sugar, a high level of polyunsaturated fat (PUFA) also contributes to chronic and metabolic disorders including diabetes, heart disease, and obesity

NUTS AND OILSEEDS: GOOD FAT AND BAD FAT

Nuts are seeds or fruits which is comprised of the edible fat-containing kernel and are encased in a hard or strong shell. Oilseeds are crops mainly grown for extracting oil from seeds like for example mustard seeds, sunflower seeds, safflower seeds, flaxseeds, rapeseeds (canola), niger seeds, etc But today we do consume flaxseeds, sesame seeds, sunflower, safflower seeds, pumpkin seeds, and chia seeds for their nutritional and health benefits along with the nuts. How frequently do you consume nuts and oilseeds? You are losing out if you don't consume them on a daily basis Even though these nuts and oilseeds make up a smaller portion of our diet, they provide several health benefits.

However, many avoid eating nuts and oilseeds due to their high calorie and fat content. Interestingly, in spite of having high-fat content, they are known to have heart-friendly fat and also contain plant sterols, fiber, vitamins, minerals, antioxidants, and phenolic compounds and thereby having immense health benefits Are you surprised to know heart-friendly fat? Yes, so let us understand how the consumption of nuts and seeds benefits us.

First, let’s understand about types of fats it’s not only about the quantity of fat but also about the quality of fat Just adopting a low-fat diet is not enough; what is crucial is to choose the right kind of fat, i.e. choosing good fat and avoiding bad fat. Fats can be classified into:

Monounsaturated (MUFA) and Polyunsaturated (PUFA)(omega-3 and omega6) fats are known to be “Healthy Fats or Good Fats” as they have health benefiting role and lowers the risk of heart attack, inflammation, and other diseases. Saturated fat (SFA) and Trans fat are known to be “Unhealthy Fats or Bad Fats” Saturated fats should account for less than 7% of the total daily calories Trans fats should be avoided or used in small amounts (less than 1% of total calories). When consumed in larger quantities it raises the risk for a variety of health issues such as heart disease, stroke, diabetes, cancer, and so on

Nuts and oilseeds have high-fat content but the fatty acid composition of nuts is beneficial as they are loaded with good fats – the unsaturated fats (MUFA and PUFA) and are low in saturated fat and are also cholesterol free. That’s fascinating, right?

Sesame Seeds

Did you know Egyptians regarded Sesame as a valuable crop and it was found in multiple baskets along with the tob their famous Pharaoh Tutankhamen!

Sesame an oilseed, a plant of genus Sesamum indicum, is also called benne or gingelly, the word "sesame" is from the Latin sesamum and Greek sēsamon, commonly found in tropical regions all around the world. In 2018, the leading global producers were Sudan, Myanmar, and India, in that order.

The Superfoods in Renal Disease

By Himani Puri Program Incharge, Renal Nutrition India, An IAPEN

India core group

Nuts and oilseeds by virtue of their compositions are nutrient dense foods rich in good quality protein, unsaturated fatty acids, fiber, minerals, and bioactive compounds like tocopherols, phytosterols, phenolic compounds, etc (1) They beneficially impact health outcomes in many conditions like coronary heart disease (2,3), gallstones (4), cancer (5), etc but there is limited evidence to suggest beneficial effects in CKD (6). The high mineral content of nuts and seeds especially potassium, phosphorus, and magnesium has led to their restrictive recommendation in chronic kidney disease (CKD) (7)

Phosphorus

The absorption of dietary phosphorus is based on its type (organic vs inorganic) and source (animal vs plant) The nuts (a plant-based source of phosphorus) though containing organic phosphorus, are considered to have lower bioavailability because they are present in the form of phytates (8). Patient-centric plantdominant low-protein diet (PLADO) of 0.6–0.8 g/kg/day with>50% plant-based sources, in nondialysis CKD patients may be useful in correcting metabolic acidosis and hyperphosphatemia (9, 10) Furthermore, nuts are usually consumed raw, and so, it is unlikely that they might contribute to the dietary phosphorus burden in CKD (<30% is absorbed in uncooked food).

Potassium

In advanced chronic kidney disease (CKD), progressive decline in kidney function may lead to an increased risk for high serum potassium levels (hyperkalemia) (11). The high potassium content of the nuts and seeds may be another potential risk of hyperkalemia has always been one of the concerns in CKD management

However, growing evidence suggest that a plant-based diet, which includes consumption of high-potassium foods, may prevent the development of CKD in individuals with relatively preserved or normal kidney function (12)

A recent KDIGO consensus report recognized the validity of dietary potassium restriction for managing acute hyperkalemia; but, the report also hypothesized that too much of restriction of dietary potassium in lieu of prevention of hyperkalemia in CKD may deprive patients of the benefits of a high-potassium diet (13) So the recommendations for dietary potassium for patients with CKD and hyperkalemia should be highly individualized (14). On the other hand, a lower dietary potassium intake might lead to worse survival in nondialysis dependent and dialysis-dependent CKD patients (15)

While nuts are considered a healthy food in the general population, there has been a paucity of research examining the impact of nut consumption upon outcomes in patients with CKD And therefore more research needs to be done with regards to usage and efficacy of nuts and seeds in renal disease patients and the recommendations need to individual based

Myths and Facts around Nuts & Seeds

-Rabia Mistry Mulla

Nuts have been part of our diet for many years. But the health benefits they showcase by making them a part of daily diets are becoming known now

Where there is food that has magic powers is known to be shrouded with various myths as well. Some may be known to be true, but some of them are not correct. In this article, we will lift the veil around the myths related to nuts and seeds.

Babies should not be introduced to nuts and their products early in life

Consuming nuts leads to an increase in weight

The myth that nuts lead to gain in weight is quite acceptable for years. Nuts are rich in MUFA (monounsaturated) and PUFA (polyunsaturated fats), healthy fats with health benefits, especially for the heart But fats are not responsible for making you gain weight The kind of diet you consume is responsible Studies have shown that nuts help with weight loss because of the rich fat content, good proteins, and fiber content; they make for a great snack that gives you a satiated feeling even maintaining glucose levels, thus making it easier to manage the in-between hunger pangs Another study concludes that consuming nuts helps to replace unhealthy foods, thus helping with gradual weight loss thus contributing to obesity prevention. A study suggests that consuming 44 grams of pistachios daily for over 12 weeks may help improve nutrient intake without affecting body weight

Among the top 8 most common allergenic foods for children, peanuts and tree nuts fall in the nut category. Due to this fact, people generally recommend delaying the introduction of these allergenic foods along with eggs, milk, soy, fish, shellfish, and wheat for the first years of life However, research suggests that introducing these allergenic foods early may reduce the risk of children becoming allergic to these foods later in life. The American Academy of Pediatrics recommends introducing peanut and other nut butter to your baby between 6 and 8 months of age This should be tried only after other solid foods have been fed them safely, without signs of allergies

PUBLISHEDBY

NUTRITURE WELLNESSLLP

Diabetes is rapidly becoming one of the largest health problems in the world. If you have been diagnosed with diabetes mellitus, careful meal planning may be essentially indispensable to managing the disease. Evidence shows that diet is crucial to the overall management of diabetes mellitus, but at the same time, it does not mean that you have to be resigned to a life of flavourless food. Cookbooks for diabetes mellitus are a great and handy way to present means with recipes that aid in the supportive management of diabetes mellitus, while still showing ways to consume the foods you love. The recipes here are tried and tested for patients with diabetes mellitus taking care to appeal to your tastebuds and provide information with nutritional values listed. The team of Nutrition and Diabetes India- A Core Group of IAPEN INDIA, with the support of academicians, nutrition care professionals as well as graduate students of nutrition, from different zones of India, curated these simple recipes, especially for a population struggling with diabetes mellitus and its nutritional management. Enjoy the wide variety of these recipes for the foods you like to eat while sticking to a healthy meal plan supportive of glycemic control as well as satiety.

INGREDIENTS

Ghee – 1 heaped tsp

Jaggery – 20 gm / 4 tsp

Oats – 1 cup

Almonds – ½ cup, chopped / coarsely ground

Blackcurrant or Raisins – ¼ cup

Walnuts – ¼ cup, chopped / coarsely ground

Dates (deseeded) – ¼ cup, chopped

Chia Seeds – ¼ cup

Melon / Pumpkin Seeds – ¼ cup

PROCEDURE

NUTTY PROTEIN BAR

BY SHRUTI SANJEEV DOSHI NUTRITIONIST

Heat ghee in a thick bottomed pan or kadai.

Add jaggery, let it melt.

Add all the other ingredients and let them blend together You can also add chocolate (1 tsp) for flavour

Apply ghee on a plate, spread the above mixture and let it cool.

Cut it into vertical bars.

Pack these in a Ziploc bag for a portable post-workout snack

Peanut Curd

Raw peanuts- 100g

Water- 200ml

Chilli heads- 2-3 no

Nutty Cracker

Wheat flour- 30 g

Sesame seeds- 10 g

Flax seeds- 5 g

Oregano- 1 tsp

Almond- 5 no

Walnuts- 5 halfs

Pistachio- 5 no

Butter/ ghee- 5 g

Salt- ¼ tsp

INGREDIENTS PROCEDURE

Water- As much need for the dough

PEANUT CURD WITH NUTTY CRACKER

BY MS. SAILEE SAKPAL SPORTS NUTRITIONIST

for peanut curd-

Soak peanuts for 4 hours. Drain and rinse the water after 4 hours

Grind the peanuts with the water till smooth Strain to get thick peanut milk.

After straining, boil the peanut milk on low flame

Once the milk is on the room temperature put chilli heads and keep it for fermentation for 7-8 hours.

After 8 hours, the consistency become like a thick jelly (You can add flavour of your choice like jalapeno, cinnamon or mint Grind it along with the flavour and serve it)

You can use the same curd as starter for the next batch.

This is how we spent #WorldKidneyDay2023…with lots of fun, music, food, some learning and patient experiences!!! One of its kind ”Educational & Entertainment Meet for Patients”

We celebrated a joyful event with Lakhani Kidney Care patients, we celebrated their courage, strength and willpower while battling the renal disease!

We laughed over silly and witty talks of 86 yr old patient quoting “I love to travel, I travel even at this age and I believe the show must go on”

We cried over a woman’s kidney transplant story how her husband (despite a cross match) donated her kidney despite all odds and was a success!

We applauded our young patients who have so wonderfully lived their life with a smile!

We were inspired by a lawyer who despite being on dialysis and having been through an amputation manages her work and life beautifully and independently!

We educated all our patients about the importance of body composition and Renal nutrition via a Renal Nutrition Bingo!!!

The event wrapped up with some yummy renal friendly food and tasty snacks for relatives while the music kept everyone in high spirits and joy! Some takeaway prizes and sovereigns were distributed to our patients!

Dr Siddharth Lakhani was applauded by all his patients for his caregiving and all the efforts he takes to comfort them and guide them in the best way!

It was indeed overwhelming to receive so much love and best wishes from patients!