All posts by Sumana Rao

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Flaxseeds Are Rich Source of Omega 3 Fatty Acids

Flaxseeds Are Rich Source of Omega 3 Fatty Acids

Flaxseed are considered a healthy fat due to its high content of omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which is a plant-based omega-3. 

 How does Flaxseed benefit our health? 

  • Rich in Omega-3: Flaxseed is one of the best plant-based sources of omega-3 fatty acids (ALA), which are essential for heart and brain health. 
  • Anti-inflammatory: Omega-3s in flaxseed help reduce inflammation, which can be beneficial for conditions like arthritis. 
  • Supports heart health: Regular consumption helps reduce blood pressure, improve cholesterol levels, and reduce the risk of heart disease. 
  • Skin and hair benefits: The essential fatty acids in flaxseed promote smooth, healthy skin and reduce skin conditions like eczema. 

Ways to use Flaxseed in diet: Sprinkle flaxseeds over salads for a nutty flavor and a boost of omega-3 fatty acids. Adding flaxseeds in smoothies gives an extra nutritional punch without altering the taste. You can also mix it into yogurt or oatmeal for a creamy texture and added nutrition. Use flaxseed oil in homemade dips or spreads, like hummus, for a healthier fat option. You can also incorporate it into baking recipes by replacing a portion of the oil or fat, enhancing the nutritional profile of muffins, pancakes, or energy bars. You can make flaxseed chutney powder and mix with rice, have with roti. 

Note: Linseed oil is also derived from same plant as flaxseed oil. Both oils come from the flaxseed, but “linseed oil” is used in industrial contexts, while “flaxseed oil” is more often used in culinary and health-related contexts. 

Image credit: Image by Alex Dante from Pixabay (Free to use under Pixabay content license) 

Author: Sumana Rao | Posted on: October 16, 2024
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Coconut Oil And MCT

Coconut Oil And MCT

Contains medium-chain triglycerides (MCTs), which are easier for the body to digest and may provide a quick source of energy. It also has lauric acid, known for its antimicrobial properties. 

How does Coconut oil benefit our health? 

  • Medium-Chain Triglycerides (MCTs): Coconut oil contains MCTs, which are metabolized quickly and provide a fast source of energy, potentially aiding in weight loss. 
  • Antimicrobial properties: The lauric acid in coconut oil has antibacterial, antiviral, and antifungal properties, supporting immune health. 
  • Heart health: Though it contains saturated fats, coconut oil can increase good cholesterol (HDL) and may support cardiovascular health in moderation. 
  • Brain function: The MCTs in coconut oil may improve cognitive function, potentially benefiting conditions like Alzheimer’s disease. 
  • Skin and hair care: Coconut oil is an excellent natural moisturizer and can help treat dry skin and damaged hair. 

How to incorporate coconut oil in diet? Coconut oil is excellent for cooking at high temperatures, such as sautéing or frying, due to its high smoke point. You can use it for deep frying, for seasoning, in curry preparation (as in Indian cooking recipes) etc. You can use it as a replacement for butter or other oils in baking recipes, adding a subtle coconut flavor to cakes, cookies, and muffins. It works well in smoothies, providing a creamy texture and a boost of healthy fats without overpowering the flavor. Drizzle it over popcorn or use it to make popcorn on the stovetop for a delicious, tropical twist. Additionally, you can incorporate coconut oil into curries and soups for added richness and flavor. 

Image credit: Image by moho01 from Pixabay (Free to use under Pixabay content license) 

Author: Sumana Rao | Posted on:
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Nuts And Seeds As Good Fats

Nuts And Seeds As Good Fats

Nuts and Seeds: Like Almonds, Walnuts, Chia Seeds – These provide a combination of omega-3 and omega-6 fatty acids. Walnuts are particularly rich in alpha-linolenic acid (ALA), a plant-based omega-3, while almonds are high in monounsaturated fats. 

Nuts and Seeds (e.g., Almonds, Walnuts, Chia Seeds) 

  • Rich in healthy fats: Nuts and seeds are loaded with monounsaturated and polyunsaturated fats, which support heart health by improving cholesterol levels and reducing inflammation. 
  • Source of protein and fiber: They help in muscle repair and provide satiety, aiding in weight management and digestive health. 
  • Omega-3 fatty acids: Seeds like flaxseeds, chia seeds, and walnuts are rich in omega-3s, which support brain and heart health. 
  • Antioxidants: Many nuts and seeds, like almonds and sunflower seeds are packed with vitamin E, which helps protect cells from oxidative damage. 
  • Bone health: Some nuts (like almonds) contain calcium and magnesium, while seeds (like sesame) are rich in zinc, supporting bone strength. 

Ways to incorporate nuts and seeds: Nuts and seeds can be sprinkled on top of salads or yogurt to add a crunchy texture and boost nutrition. They are great for snacking on their own or mixed with dried fruits in a trail mix for a healthy, on-the-go option. Blend them into smoothies to add healthy fats, protein, and fiber without altering the taste too much. Use ground nuts and seeds like flaxseed or chia in baking recipes or as a topping for oatmeal. You can also make nut butter from almonds or peanuts for spreading on toast or using in sauces and smoothies.  

Image credit: Image by Bob from Pixabay  (Free to use under Pixabay content license)

Author: Sumana Rao | Posted on:
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Why Olive Oil Is Popular Healthy Oil

Why Olive Oil Is Popular Healthy Oil

Extra virgin olive oil is packed with antioxidants and monounsaturated fats. It has strong anti-inflammatory properties and is a key component of the Mediterranean diet, which supports heart health. 

How does Olive oil benefit our health? 

1. Heart health: Olive oil is rich in oleic acid, a monounsaturated fat that helps lower LDL (bad) cholesterol and increases HDL (good) cholesterol, reducing the risk of heart disease. Regular consumption of olive oil has been linked to lower blood pressure.  

2. Anti-inflammatory: Extra virgin olive oil contains compounds like oleocanthal, which have anti-inflammatory properties like ibuprofen, reducing inflammation and lowering the risk of chronic diseases like arthritis and cardiovascular conditions. 

3. Rich in antioxidants: Olive oil is packed with antioxidants, especially polyphenols, which protect the body from oxidative stress, reducing the risk of cancer, neurodegenerative diseases, and premature aging.  

4. Supports brain health: The healthy fats and polyphenols in olive oil are linked to improved brain function, memory, and a lower risk of cognitive decline, including Alzheimer’s disease. 

5. Weight management: Olive oil promotes satiety due to its healthy fat content, helping to control appetite and manage weight. While calorie-dense, its high nutritional value makes it a better choice compared to less healthy fats. 

6. Blood sugar regulation: Olive oil can improve insulin sensitivity, making it beneficial for people with type 2 diabetes by helping control blood sugar levels. 

7. Skin and hair health: Olive oil nourishes and hydrates the skin, helping to treat dry skin, and is used in hair care to improve scalp health and promote shiny, healthy hair. 

How to use olive oil? Olive oil is a versatile cooking oil that can be used in many ways. Drizzle it over salads as a dressing or mix it with vinegar for a simple vinaigrette. It is ideal for sautéing vegetables or meats because of its moderate smoke point. Use it as a dip for bread, combining it with balsamic vinegar and herbs for extra flavor. Roast vegetables with olive oil for a healthy, crispy texture. You can also use it in baking as a substitute for butter or other oils in cakes and breads.  

Image credit: Image by Leopictures from Pixabay (Free to use under Pixaby content license) 

Author: Sumana Rao | Posted on:
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Avocados And Health Benefits

Avocados And Health Benefits

Loaded with heart-healthy monounsaturated fats, particularly oleic acid, which has been linked to reduced inflammation. Avocados also provide fiber and potassium. 

How does Avocado benefit our health? 

  • Heart health: Avocados are rich in monounsaturated fats, particularly oleic acid, which helps lower bad cholesterol (LDL) while maintaining good cholesterol (HDL). 
  • Nutrient dense: Packed with fiber, potassium, folate, and vitamins like C, E, and K, avocados support overall health. 
  • Anti-inflammatory: The antioxidants in avocados help reduce inflammation and oxidative stress in the body. 
  • Weight management: Their high fiber and healthy fat content promote satiety, helping control appetite. 
  • Eye health: Avocados are high in lutein and zeaxanthin, two carotenoids that support eye health and reduce the risk of cataracts and macular degeneration. 

Ways to use avocado: 

1. Avocado toast: Mash a ripe avocado with a pinch of salt, pepper, and lemon juice, then spread it over whole-grain toast. You can top it with extras like sliced tomatoes, or sprinkle with red pepper flakes. 

2. In smoothies: Add 1/4 to 1/2 of a ripe avocado to your smoothie for a creamy texture. Pair it with fruits like banana, spinach, and berries, and blend with almond milk or yogurt. 

3. Guacamole: Mash avocado and mix it with diced onions, tomatoes, cilantro, lime juice, and a pinch of salt. Serve with whole-grain chips or use as a topping for tacos, salads, or sandwiches. 

4. In salads: Slice or dice avocado and add it to your salad. It pairs well with greens, tomatoes, cucumbers, and even fruits like mango. Drizzle with olive oil or balsamic vinegar. 

5. Avocados as substitute: can be used as substitute for butter and mayonnaise. It can be added to dessert. 

Image credit: Image by silverstylus from Pixabay (Free to use under Pixabay content license) 

Author: Sumana Rao | Posted on:
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Importance of Desi Ghee

Importance of Desi Ghee

Desi Ghee is a type of clarified butter that has been used for centuries in Indian cooking and Ayurvedic medicine. It is made by simmering butter to remove the water and milk solids, leaving behind pure butterfat. Desi ghee is known for its rich flavor, high smoke point, and numerous health benefits, especially when consumed in moderation.

Rich in butyrate, a short-chain fatty acid that supports gut health and anti-inflammatory processes. It is also a reliable source of fat-soluble vitamins like A, D, E, and K. 

How does desi Ghee benefit our health? 

  • Rich in Butyrate: Desi ghee contains butyric acid, which supports gut health and helps reduce inflammation. 
  • Boosts immunity: Ghee contains antioxidants and fat-soluble vitamins A, D, E, and K, which enhance immunity. 
  • Heart health: In moderation, ghee can promote heart health by increasing good cholesterol (HDL) and reducing bad cholesterol (LDL). 
  • Skin and hair: The healthy fats in ghee nourish skin and hair, promoting moisture and elasticity. 
  • Digestive support: It stimulates the secretion of stomach acids, improving digestion and nutrient absorption. 

How to Use Desi Ghee: 

  • Cooking: Use it for sautéing, frying, or even as a flavorful substitute for butter in baking. 
  • On toast or chapati: Spread a small amount of ghee on toast or traditional flatbreads for added flavor and nutrition. 
  • In beverages: Add a teaspoon of ghee to hot milk, idli, rotis or rice porridge or in morning cereal with milk for an energy boost. 

Image credit: Neha Sonal, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons 

Author: Sumana Rao | Posted on:
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Five Healthy Fats You Should Consider Incorporating In Your Diet

Five Healthy Fats You Should Consider Incorporating In Your Diet

Good fats, also known as healthy fats, are essential for your body’s overall health and well-being. Unlike unhealthy fats, they support crucial functions like brain activity, heart health, and even cell growth. What makes them “good” is their ability to improve cholesterol levels, reduce inflammation, and fuel energy without the harmful effects associated with trans fats or excessive saturated fats. Here is a creative way to think about them: 

Types of Good Fats: 

  1. Monounsaturated fats: Think of these as the “heart’s best friend.” They help reduce bad cholesterol and are found in foods like avocados, olive oil, and nuts. Imagine these fats like “repair agents” that keep your arteries clean and your heart strong. 
  1. Polyunsaturated fats: Known for their omega-3 and omega-6 fatty acids, these are the “brain boosters.” Found in flaxseeds, walnuts, and fatty fish, they improve brain function and fight inflammation. Picture them as your brain’s personal upgrade team. 
  1. Omega-3 fatty acids: A superstar within the polyunsaturated category, omega-3s are nature’s anti-inflammatory soldiers, improving everything from heart health to mental clarity. Visualize them as tiny warriors working to defend your heart and mind. 
  1. Medium-Chain Triglycerides (MCTs): Found in coconut oil, these are fast-burning fats, like a quick source of energy fuel for your body. Imagine them as the “sprinters” of the fat world, giving you energy boosts without storing excess fat. 

Why they are unique? Good fats are not just about keeping you healthy; they also help you feel satisfied. Eating healthy fats in meals makes you less likely to overeat because they signal fullness to your brain. They are like the “satiety superheroes” of your diet. Incorporating these fats into your meals transforms them into “functional foods” — not just filling your stomach but actively improving your brainpower, protecting your heart, and keeping you energized. 

Five types of healthy fats and benefits are explained in the next slides. 

Image credit: Image by Silvia from Pixabay (Free to use under Pixabay content license)

Importance of Desi Ghee

Importance of Desi Ghee

Avocados And Health Benefits

Avocados And Health Benefits

Why Olive Oil Is Popular Healthy Oil

Why Olive Oil Is Popular Healthy Oil

Nuts And Seeds As Good Fats

Nuts And Seeds As Good Fats

Coconut Oil And MCT

Coconut Oil And MCT

Flaxseeds Are Rich Source of Omega 3 Fatty Acids

Flaxseeds Are Rich Source of Omega 3 Fatty Acids
Author: Sumana Rao | Posted on:
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Weight loss drugs

Understanding Impact Of Weight Loss Drugs

Weight loss drugs are medications designed to help people lose weight by either reducing appetite, increasing feelings of fullness, decreasing the absorption of fat, or boosting metabolism. They are prescribed when diet and exercise alone have not been sufficient for weight loss, or for individuals with obesity who have related health risks such as diabetes, hypertension, or heart disease.

Common types of weight loss drugs:

  1. Appetite suppressants (e.g., Phentermine, Liraglutide):
    • These drugs work by affecting brain chemicals to help reduce the feeling of hunger or make you feel full sooner.
    • Example: Phentermine is a stimulant like amphetamines and is used as a short-term treatment for obesity.
    • Liraglutide (Saxenda) mimics a hormone that targets the brain to regulate appetite.
  2. Fat absorption inhibitors (e.g., Orlistat):
    • These medications work by blocking a portion of the fat from being absorbed into the body.
    • Orlistat (Alli, Xenical) inhibits the enzyme lipase, preventing the digestion of fats.
  3. GLP-1 Agonists (e.g., Semaglutide, Ozempic):
    • These medications mimic the hormone GLP-1, which regulates appetite and blood sugar levels. They can also slow down the emptying of the stomach, making you feel full longer.
    • Semaglutide (Wegovy, Ozempic) is an example that has gained attention for its effectiveness.
  4. Combination drugs:
    • Some medications combine different mechanisms of action for better results. For example, Contrave combines bupropion (an antidepressant) and naltrexone (used to treat alcohol and opioid dependence) to reduce appetite and cravings.

Weight loss drugs can help reduce obesity and promote weight loss, but they are typically part of a comprehensive treatment plan that includes diet, exercise, and behavioral changes. These medications can be effective, especially for individuals who have struggled with losing weight through lifestyle changes alone, or those who have obesity-related health risks like type 2 diabetes, hypertension, or heart disease.

How weight loss drugs help reduce obesity:

  1. Promoting weight loss:
    • Weight loss drugs can lead to a reduction in body weight, usually in the range of 5% to 10% of a person’s initial weight. This may not seem like a lot, but even modest weight loss can significantly improve health outcomes for people with obesity.
  2. Improving health conditions:
    • Reducing weight through medication can lower the risk of obesity-related conditions, including:
      • Type 2 diabetes
      • Cardiovascular disease
      • Sleep apnea
      • High blood pressure
      • Joint problems (due to less stress on joints)
  3. Supporting long-term weight management:
    • While lifestyle changes like diet and exercise are the foundation of weight loss, medications can provide additional support by helping control hunger, reduce cravings, or increase metabolism. Some drugs, such as GLP-1 agonists (e.g., Semaglutide), can help people feel fuller longer, making it easier to stick to calorie-restricted diets.
  4. Improved metabolic health:
    • Weight loss can lead to better blood pressure, blood sugar control, and cholesterol levels, reducing the risk of conditions like type 2 diabetes, cardiovascular disease, and sleep apnea.
  5. Increasing motivation:
    • Seeing weight loss results with medication can motivate individuals to continue with lifestyle changes, as they may experience quicker initial results compared to diet and exercise alone.

Limitations of weight loss drugs:

  1. Modest weight loss:
    • Weight loss drugs result in moderate weight loss. They are not a “magic bullet” and typically help lose 5-10% of body weight, which might not fully address severe obesity in some cases. However, even modest weight loss can have significant health benefits.
  2. Side effects:
    • Weight loss medications can have side effects, such as nausea, diarrhea, constipation, headaches, and increased heart rate. Some drugs may also have more severe risks, including mental health impacts or interactions with other medications.
    • Common side effects may include nausea, constipation, diarrhea, headache, dry mouth, and insomnia.
    • More serious risks include increased heart rate, high blood pressure, or mental health effects like depression or anxiety.
  3. Not a cure for obesity:
    • Medications alone are not a cure for obesity. Once the medication is stopped, many individuals may regain weight if they do not maintain lifestyle changes. Continued use or a long-term strategy is often required to sustain weight loss.
  4. Individual response:
    • Not everyone responds to weight loss medications the same way. Some people may experience more significant weight loss than others, and some may have more side effects. Doctors typically assess how well a drug is working after a few months and may adjust the treatment plan.

Long-term considerations: Some weight loss medications are approved for long-term use (e.g., Orlistat, Liraglutide), while others, like Phentermine, are approved only for short-term use due to their potential for abuse or adverse effects. The long-term safety and effectiveness of newer drugs like Semaglutide are still being evaluated.

Weight loss drugs can be effective in helping individuals lose weight and reduce obesity, particularly when combined with healthy eating and regular exercise. They are especially helpful for those who have struggled with weight loss or have health conditions related to obesity. However, they are most effective as part of a comprehensive treatment plan and should be used under medical supervision.

Image credit: Image by Total Shape from Pixabay (Free to use under Pixabay content license)

References:

  • https://obesitymedicine.org/blog/weight-loss-medications/https://www.uchealth.org/today/wegovy-vs-ozempic-the-truth-about-new-weight-loss-drugs/
  • https://www.fda.gov/news-events/press-announcements/fda-approves-new-medication-chronic-weight-management
Author: Sumana Rao | Posted on: October 15, 2024
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