The season of love comes loaded with calories. Just watch what you eat and dismiss all your worries, says Ishi Khosla
Soups, seeds, cheese and wine — the four make for great comfort foods in winter. While the first two are largely rated as healthy, the other two have more of sin value attached to them. Here’s a rundown on what best to expect from the four:
Soups are a suitable meal option for any occasion because they can be as simple or exotic as you would like them to be. They could be a light starter to a main course or be a filling, nourishing meal. They enjoy a special place in a weight watcher’s diet as they have been found to have immense satiety value. Research has corroborated the high filling sensation provided by hot fluids over cold ones. Simply put, this means a hot bowl of soup can give you far more satisfaction and fullness than if you were to have the same volume of cold water prior to the meal. The calorie and nutritional value of a soup could vary largely depending on its ingredients and mode of preparation. Soups can be made with almost any ingredient according to availability and the nutritional needs. Make sure your soup has plenty of vegetables, proteins and whole grains. Toasted herb croutons or chopped scallions, parsley or carrots arranged in the centre with contrasting textures and colours can give the perfect finish.
Seeds are excellent sources of good fat (40-50 per cent), primarily poly and mono unsaturated fats (PUFA and MUFA), the kind that lowers bad cholesterol in blood. Besides having a profound impact on our blood cholesterol levels, they boost immunity and prevent diseases. Research shows that frequent seed consumption is associated with lower levels of inflammatory markers (C-reactive protein, interleukin-6 and fibrinogen) which increase the risk to several diseases, including cardiovascular ones. They are cholesterol-free and provide significant amounts of plant protein (20-30 per cent).
Black and white sesame, flax, sunflower and melon are some of the commonly consumed seeds. Considering their nutritional value, they may be added to almost everything, including cereals, salads, soups, dips, smoothies, yogurt, breads, cakes, muffins, cookies, baby foods, baked foods, nutrition bars, yogurt and other foods.
If snacking on them, seeds should be lightly roasted or heated gently to destroy unwanted components (allergens, contaminants, toxins) that may be present.
Cheese, a nutrient-dense food, high in fat and calcium, enjoys various profiles from an exotic, high-end “fashion food” served with French wine to a “forbidden food” for the calorie-conscious. Cheeses vary widely in fat with the average ranging between 40-75 per cent. The fat which lends flavour and texture to cheese is predominantly saturated and about 30 per cent of it is mono-unsaturated. In addition, cheese is a source of conjugated linoleic acid (ClA) and sphingolipids which may potentially help reduce the risk of heart disease and certain cancers, including colon, ovaries, prostate, breast, blood, bone marrow (leukemia) and skin (melanoma). ClA has been found to aid reduction of body fat. Cheese not only provides calcium but other nutrients like phosphorous, magnesium and vitamin D, which are important for formation and maintenance of strong bones and teeth. The high protein content of cheese lends a high satiety value, which is helpful in a calorie-restricted diet. Other valuable nutrients in cheese include vitamin A (needed for vision), vitamin B2, vitamin B6, vitamin B12 and zinc. Zinc is valuable for the immune system, maintains skin structure and assists in wound healing.
Wine should catch your fancy. As more and more people understand the health benefits of regular wine-drinking in India, wine consumption is no longer restricted to a special high dining affair and has become a drink of choice for many. Some have even changed from spirits to wine.
In addition to its alcohol benefits, the polyphenols found in no other alcoholic beverages but wine are responsible for extra protection. The chief polyphenols are quercetin, catechin and resveratrol, also known for their antioxidant, anti-microbial, anti-viral and anti-carcinogenic properties. The antioxidant properties of polyphenols found in wine protect you against coronary artery disease by reducing blood coagulation, decreasing lDl (bad) cholesterol and increasing HDl (good) cholesterol. They prevent inflammation associated with arthritis and rheumatism, prevent against cancer and are helpful in post-menopausal women. The alcohol (ethanol) component, which is produced during fermentation, serves to boost the effects of the phenolic compounds present in skins of grapes used in red wine. The “red wine hypothesis” suggests that red wine is more likely to confer cardiovascular benefits than white and curb cancer.
The resveratrol, a compound found in the skin of red wine grapes and red wine, is also known to have phyto-estrogen effects. These are particularly useful for post-menopausal women and in osteoporosis. You can benefit from moderate consumption (one to two drinks/day) of alcoholic beverages. One standard drink is considered to be liquor (43 ml), beer (330 ml) or wine (150 ml). The groups that benefit most from light to moderate drinking are middle-aged men (two drinks/day) and women (one drink/day) and those at an increased risk for developing cardio-vascular diseases.
Heavy drinkers should reduce their consumption and at present there are no recommendations for non-drinkers to start consuming wine as a preventive measure. While moderate regular consumption of alcohol is protective, the slightest excess can be counter-productive and even harmful. A healthy diet rich in fresh fruits, vegetables, legumes, cereals and seeds should be consumed along with exercise and giving up smoking.
What becomes clear is that these foods, despite being high in fat and calorie content, carry several established nutritional and health benefits. They store protective elements for heart diseases, diabetes, high blood pressure, obesity, immunity and cancer to name a few. These foods can be enjoyed as a part of a healthy diet in moderation. Too much of good thing too can be harmful. Balance is the golden word. If you have indulged, reduce your caloric intake in the subsequent meal or walk an extra mile. Balancing can also be done by following a low-calorie diet over a period of time under professional guidance.
Copyright: Exotica, the wellness and lifestyle magazine from The Pioneer Group, available in all rooms of select five-star hotel chains