Keto vs Mediterranean: Which diet works best for diabetes?
Keto is high-fat and very low-carb, promoting ketosis. The Mediterranean diet includes whole grains, healthy fats, and lean proteins with a balanced approach to nutrition.
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Indian Express
6 hours ago
- Indian Express
Gastroenterologist recommends the ‘best oils' for gut health; check out his top 3 picks
After sharing the three best herbs for gut health, Harvard-trained gastroenterologist Dr Saurabh Sethi listed the 'best oils' for cooking your food. According to him, one of the best options is EVOO, or extra-virgin olive oil, which he calls an excellent oil due to its rich content of monounsaturated fats that help reduce the risk of heart disease by improving cholesterol levels. 'Relatively low smoke point, making it suitable for light to medium heat cooking,' he shared on YouTube. Dr Vikas Jindal, consultant, Department of Gastroenterology, CK Birla Hospital, Delhi, concurred and stated that this recommendation is well-supported by scientific evidence. 'Extra virgin olive oil is high in monounsaturated fats, particularly oleic acid, and contains polyphenols, plant-based antioxidants that help reduce inflammation and oxidative stress in the gut. These compounds have been shown to protect the intestinal lining, promote the growth of beneficial gut bacteria, and reduce the risk of chronic digestive disorders like inflammatory bowel disease (IBD),' said Dr Jindal. Moreover, Dr Jindal stated that several studies, including those on the Mediterranean diet, have consistently shown that regular consumption of olive oil is associated with improved digestive health, reduced gut permeability (also known as leaky gut), and enhanced microbial diversity. Another one is avocado oil, which has a 'high smoke point,' making it ideal for high-heat cooking methods like deep frying or air frying. 'Avocado oil, with its high monounsaturated fat content and high smoke point, is suitable for both raw and cooked dishes, offering similar gut-friendly benefits,' said Dr Jindal. Flaxseed oil, which has a high content of omega-3 fatty acids, is a good choice. 'Omega-3s have heart-healthy and anti-inflammatory properties. If you don't consume fatty fish, this is a great option,' he shared. While agreeing that flaxseed oil is high in plant-based omega-3 fatty acids (ALA), known to reduce inflammation and improve bowel regularity, Dr Jindal remarked that it 'should not be heated and is best consumed raw.' When these oils are not readily available, the two best alternatives are coconut oil and ghee, according to Dr Sethi. Despite being saturated fats, they offer health benefits, antioxidants, and keep you satiated. However, ensure to consume in moderate amounts,' said Dr Sethi. While higher in saturated fats, Dr Jindal concurred that they are more stable at high temperatures and may support digestion in moderation, especially ghee, which contains butyrate, a short-chain fatty acid that nourishes gut cells. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Time of India
19 hours ago
- Time of India
Olive oil trend vs mustard oil tradition: Which is better for Indian kitchens? Nutritional value, health benefits
Cooking oils play an essential role not just in the flavor of our meals but also in supporting our health. Among the most widely used and debated options are mustard oil, a staple in Indian kitchens, and olive oil, which has gained favor due to its association with Mediterranean diets and global health trends. While both offer valuable nutrients and benefits, understanding their differences can help individuals make informed choices. Dr. Hansaji Yogendra, Director of The Yoga Institute has shed light on this. Nutritional Composition and Health Impact Mustard oil is a rich source of monounsaturated fatty acids (MUFA), known for improving heart health by lowering bad cholesterol (LDL) and enhancing good cholesterol (HDL). It also contains omega-3 and omega-6 fatty acids, which are vital for brain function and cardiovascular health. In addition, its high content of vitamin E and antioxidants supports immunity and skin health. Similarly, olive oil is packed with monounsaturated fats and contains vitamins E and K. The presence of powerful antioxidants like oleocanthal and oleuropein gives it anti-inflammatory and protective qualities against chronic diseases. Health Benefits at a Glance Mustard oil has traditionally been praised for promoting heart health and reducing inflammation. It supports digestion, increases appetite, and even exhibits antimicrobial properties that are useful for skin and scalp care. On the other hand, olive oil has been found to help lower the risk of cardiovascular diseases, improve brain health, and act as a natural skin moisturizer. Both oils offer significant health-promoting properties, but their suitability depends on individual health needs and dietary preferences. Usage in Cooking Mustard oil remains a favorite in Indian households due to its pungent aroma and versatility. It is commonly used for frying, sautéing, and especially pickling, owing to its natural preservative properties. In contrast, olive oil is more suited to drizzling on salads, preparing dressings, and cooking at low to medium temperatures. Extra virgin olive oil is particularly favored for its nutritional density and flavor. Points to Consider Despite its benefits, mustard oil contains erucic acid, which may pose health concerns if consumed excessively. Choosing cold-pressed variants is recommended to mitigate this risk. Additionally, its sharp flavor may not appeal to all palates. Olive oil, although rich in nutrients, comes with a higher price tag and a lower smoke point, making it unsuitable for high-heat Indian cooking styles. While olive oil aligns with modern health trends and offers several protective benefits, mustard oil continues to be deeply rooted in Indian culinary traditions. Its ideal balance of fatty acids helps in managing blood pressure and preventing hypertension. Regardless of the oil chosen, moderation and purity are crucial. Limiting intake to about two tablespoons a day and opting for cold-pressed or extra virgin variants ensures maximum health benefits. Both oils can complement a balanced diet when used mindfully and according to one's cooking needs.
Scroll.in
2 days ago
- Scroll.in
‘Mind diet': Eating right can protect cognitive health as you age
There's long been evidence that what we eat can affect our risk of dementia, Alzheimer's disease and cognitive decline as we age. But can any one diet actually keep the brain strong and lower dementia risk? Evidence suggests the so-called 'Mind diet' might. The Mind diet (which stands for the Mediterranean-Dash intervention for neurocognitive delay) combines the well-established Mediterranean diet with the 'Dash' diet (dietary approaches to stop hypertension). However, it also includes some specific dietary modifications based on their benefits to cognitive health. Both the Mediterranean diet and Dash diet are based on traditional eating patterns from countries which border the Mediterranean sea. Both emphasise eating plenty of plant-based foods (such as fruits, vegetables, nuts and seeds), low-fat dairy products (such as milk and yoghurts) and lean proteins including fish and chicken. Both diets include very little red and processed meats. The Dash diet, however, places greater emphasis on consuming low-sodium foods, less added sugar and fewer saturated and trans-fats to reduce blood pressure. Both diets are well-researched and shown to be effective in preventing lifestyle-related diseases – including cardiovascular disease and hypertension. They're also shown to help protect the brain's neurons from damage and benefit cognitive health. The Mind diet follows many of the core tenets of both diets but places greater emphasis on consuming more foods that contain nutrients which promote brain health and prevent cognitive decline, including: flavonoids and polyphenols found in fruit, vegetables, tea and dark chocolate folate found in leafy greens and legumes N-3 polyunsaturated fatty acids found in oily fish, nuts and seeds. Numerous studies have been conducted on the Mind diet, and the evidence for this dietary approach's brain health benefit is pretty convincing. For instance, one study asked 906 older adults about their usual diet – giving them a 'Mind score' based on the number of foods and nutrients they regularly consumed that are linked with lower dementia risk. The researchers found a link between people who had a higher Mind diet score and slower cognitive decline when followed up almost five years later. Another study of 581 participants found that people who had closely followed either the Mind diet or the Mediterranean diet for at least a decade had fewer signs of amyloid plaques in their brain when examined post-mortem. Amyloid plaques are a key hallmark of Alzheimer's disease. Higher intake of leafy greens appeared to the most important dietary component. A systematic review of 13 studies on the Mind diet has also found a positive association between adherence to the Mind diet and cognitive performance and function in older people. One paper included in the review even demonstrated a 53% reduction in Alzheimer's disease risk in those that adhered to the diet. It's important to note that most of this research is based on observational studies and food frequency questionnaires, which have their limitations in research due to reliability and participant bias. Only one randomised control trial was included in the review. It found that women who were randomly assigned to follow the Mind diet over a control diet for a short period of time showed a slight improvement in memory and attention. Research in this field is ongoing, so hopefully we'll soon have a better understanding of the diet's benefits – and know exactly why it's so beneficial. Mind your diet UK public health guidance recommends people follow a balanced diet to maintain good overall health. But the Mind diet offers a more targeted approach for those hoping to look after their cognitive health. While public health guidance encourages people to eat at least five portions of fruit and vegetables daily, the Mind diet would recommend choosing leafy green vegetables (such as spinach and kale) and berries for their cognitive benefits. Similarly, while UK guidance says to choose unsaturated fats over saturated ones, the Mind diet explicitly recommends that these fats come from olive oil. This is due to the potential neuroprotective effects of the fats found in olive oil. If you want to protect your cognitive function as you age, here are some other small, simple swaps you can make each day to more closely follow the Mind diet: upgrade your meals by sprinkling nuts and seeds on cereals, salads or yoghurts to increase fibre and healthy fats eat the rainbow of fruit and vegetables, aiming to fill half your plate with these foods canned and frozen foods are just as nutrient-rich as fresh fruits and vegetables bake or airfry vegetables and meats instead of frying to reduce fat intake opt for poly-unsaturated fats and oils in salads and dressings – such as olive oil bulk out meat or meat alternatives with pulses, legumes chickpeas or beans. These can easily be added into dishes such as spaghetti bolognese, chilli, shepherd's pie or curry use tinned salmon, mackerel or sardines in salads or as protein sources for meal planning. These small changes can have a meaningful impact on your overall health – including your brain's health. With growing evidence linking diet to cognitive function, even little changes to your eating habits may help protect your mind as you age.
