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Dr K K Aggarwal

The Science behind eating Khichdi in Paush Month

By Dr K K Aggarwal
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  • It is wet winter full of fog and smog.
  • From Ayurveda point of view, Kapha is aggravating, Vata is accumulating and Pitta is at its minimum.
  • The food intake should therefore contain Kapha-pacifying foods, which are light, easily digestible, hot, warm and Pitta increasing, so that they can increase the digestive fire to digest.
  • One of the main foods is eating Khichidi or a mix of brown rice and lentils /moong daal/ or bajara khichd
  • Khichdi or lentil rice mix is light to eat and digest.
  • In Allopathy terms when we eat proteins it must contain all essential amino acids. Normally foods from animal sources, such as meat, eggs and dairy products, are complete proteins. Soy and quinoa are the only two plant-based protein sources that provide complete protein. Incomplete protein sources lack one or more of the essential amino acids.

The essential amino acid deficit of one plant food can be overcome by combining it with a complementary plant food that provides adequate amounts of the limited essential amino acid.

As an example, grains (rice) are low in the essential amino acid lysine and high in methionine, whereas legumes (lentils, pulses, beans) are low in methionine and high in lysine. Peanuts are another complementary protein for rice.

Pairing complete proteins, such as milk, soya, meat, fish or eggs with incomplete proteins like brown rice also provides complete protein. Rice and dal is therefore eaten with curd as a tradition.

You don’t need to consume complementary proteins at the same meal, but you do need to consume them in the same day. The adequacy of protein intake is determined by the total quantity of protein and amino acids from the variety of foods consumed during the day.

  • Khichidi gives energy. All Gods are worshipped in this season with this food. In khichidi Rice and pulses should be in ratio of 1:2.
  • Bajra khichdi is another favorite food item in this month. It is health-friendly as it has complex non refined carbs. To balance it is served with desi ghee to take away its dry effect.
  • To make it equivalent to 56 bhog of winter, heeng, saunth (garam masala has less saunth), peepali, mirch, ajwain, javitri and jaiphal are added.
  • Bajra khichidi is usually eaten with garlic (counters constipation), less butter/ghee.
  • It is also eaten with garlic chatni, or amla chatni ( both are good for the heart)
  • In constipation: eat khichdi with curd, salad, white butter, ghee

(Disclaimer: The views expressed in this write up are my own).

Vegetarian diet and soya products help reduce BP

By Dr K K Aggarwal
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Ingestion of a vegetarian diet may reduce systolic blood pressure by 5 mmHg, which may reduce the risk of heart disease by 21%.

One major feature of a vegetarian diet that may affect blood pressure (BP) is the amount of dietary fiber, with an increased amount being associated with decreased systemic pressures. Multiple meta-analyses have shown benefits with dietary fiber intake on BP.

Vegetarians, in general, have lower BP levels and a lower incidence of hypertension and other cardiovascular diseases. Experts postulate that a typical vegetarian diet contains more potassium, complex carbohydrates, polyunsaturated fat, fiber, calcium, magnesium, vitamin C and vitamin A, all of which may have a favorable influence on BP. More significant reductions were observed in older (greater than 40 years) and hypertensive individuals.

Soya is good for high BP because it is naturally high in potassium and low in sodium. Potassium and sodium are electrolytes, and a high-potassium, low-sodium diet promotes a healthy BP.

Vegetarian diet and soya help reduce BP

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , | | Comments Off on Vegetarian diet and soya help reduce BP

Ingestion of a vegetarian diet may reduce systolic blood pressure by 5 mmHg. A 5 mm reduction in blood pressure may reduce the risk of heart disease by 21%.

One major feature of a vegetarian diet that may affect blood pressure is the amount of dietary fiber; with an increased amount being associated with decreased systemic pressures. Multiple meta–analyses have shown benefits with dietary fiber intake on blood pressure.

Vegetarians, in general, have lower blood pressure levels and a lower incidence of hypertension and other cardiovascular diseases. Experts postulate that a typical vegetarian’s diet contains more potassium, complex carbohydrates, polyunsaturated fat, fiber, calcium, magnesium, vitamin C and vitamin A, all of which may have a favorable influence on blood pressure. More significant reductions were observed in older (greater than 40 years) and hypertensive individuals.

Soya is good for high blood pressure because it is naturally high in potassium and low in sodium. Potassium and sodium are electrolytes, and a high–potassium, low–sodium diet promotes a healthy blood pressure.

Soya can be good for high blood pressure when you eat it as an alternative protein source to unhealthy meats. Soya–based meat substitutes, such as veggie burgers, veggie bacon and meatless cold cuts, can be higher in fiber and lower in sodium than animal-based meat products. They can lower your risk for heart disease because they are lower in saturated fat. However, soya does not contain the long–chain omega–3 fatty acids that are found in fatty fish and shellfish; these may lower your blood pressure, according to the Linus Pauling Institute.

Even though soya is low in unhealthy saturated fat, some soya products are high in total fat and calories, and as a result will contribute to weight gain if you eat too much. Losing weight if you are overweight, or maintaining your current weight if you are already at a healthy weight, improves your chances of lowering your high blood pressure.

Vegetarian diet and soya products help reduce BP

By Dr K K Aggarwal
Filed Under Wellness | Tagged With: , , , | | Comments Off on Vegetarian diet and soya products help reduce BP

Vegetarian diet and soya products help reduce BP

Ingestion of a vegetarian diet may reduce systolic blood pressure by 5 mmHg. A 5 mm reduction in blood pressure may reduce the risk of heart disease by 21%.

One major feature of a vegetarian diet that may affect blood pressure is the amount of dietary fiber; with an increased amount being associated with decreased systemic pressures. Multiple meta-analyses have shown benefits with dietary fiber intake on blood pressure. Vegetarians, in general, have lower blood pressure levels and a lower incidence of hypertension and other cardiovascular diseases. Experts postulate that a typical vegetarian’s diet contains more potassium, complex carbohydrates, polyunsaturated fat, fiber, calcium, magnesium, vitamin C and vitamin A, all of which may have a favorable influence on blood pressure.

More significant reductions were observed in older (greater than 40 years) and hypertensive individuals.

Soya is good for high blood pressure because it is naturally high in potassium and low in sodium. Potassium and sodium are electrolytes, and a high-potassium, low-sodium diet promotes a healthy blood pressure.

Soya can be good for high blood pressure when you eat it as an alternative protein source to unhealthy meats. Soya-based meat substitutes, such as veggie burgers, veggie bacon and meatless cold cuts, can be higher in fiber and lower in sodium than animal-based meat products. They can lower your risk for heart disease because they are lower in saturated fat. However, soya does not contain the long-chain omega-3 fatty acids that are found in fatty fish and shellfish; these may lower your blood pressure, according to the Linus Pauling Institute.

Even though soya is low in unhealthy saturated fat, some soya products are high in total fat and calories, and as a result will contribute to weight gain if you eat too much. Losing weight if you are overweight, or maintaining your current weight if you are already at a healthy weight, improves your chances of lowering your high blood pressure.