Articles on gluten free casein free diet

How Unhealthy Is Gluten?

Ms. Swati Kapoor, Dietitian/Nutritionist
There is a lot of talk about gluten these days. Some people say it's good for you, some people say its bad for you. So, we decide to decode this gluten madness for you, so can you really know if gluten really is that bad for you?Gluten is a type of protein found in wheat, rye and barley. Gluten is responsible for providing elasticity to the wheat, rye and barley flour which is also now very popularly being used in a larger number of processed food products. It is also used as a stabilizer in some popular products like ice-cream and ketchup.Why has gluten suddenly become so infamous that people are writing and talking against it. Not only that the whole “Grain” category is getting a bad name. Let us explain to you how and why it all started. We consume food which is then broken down, through a series of complex process, in our digestive system. If there is anything that disrupts the smooth functioning of this process it results in deficiencies and other health disorders.When you have celiac disease your body reacts to gluten as if it were toxic. This reaction occurs in the small intestine and ends up damaging the inner lining of the small intestine. Due to this damage the small intestine is not able to absorb nutrients properly.Mostly American and Europeans have been diagnosed with this disease which is also genetic in nature. While continents like Asia and Africa have rarely been diagnosed by this disease. One of the many reasons why there is a sudden increase in this allergy is because of the rise in genetically modified crops that are rapidly being introduced to the public. Also over consumption of eating processed food for a long period f time can make you more vulnerable to health disorders.All grains are not bad for health and neither are they responsible for Celiac disease. If you are allergic to gluten then eat what has been recommended by the doctor. For those who have only heard about its consequences don’t get paranoid. Wheat, rye and barley are staple diet of most continents. They contain essential proteins, vitamins and minerals that are important for our body & have been consumed for thousands of years.So, if you think you are gluten allergic, get it checked by a doctor, before you embark of a self imposed gluten free diet (it's extremely unhealthy to self diagnose). And if you don't have celiac disease, then enjoy wheat in moderation, along with lots of fresh fruits and vegetables!

Types of Weight Loss Diets: Find Your Pick

Ms. Swati Kapoor, Dietitian/Nutritionist
There are various fad diets for weight loss. Atkins diet, banana diet, GM diet to name a few and each of these diets have different approach to reduce weight. They work well on the calorie intake but are they providing you with enough nutrition for healthy functioning of the body. Lets understand a few diets and see how much beneficial are they as a weight loss diet.High-protein, low-carbohydrate diets have been widely promoted in recent years as an effective approach to losing weight. High protein diets typically contain 1g of protein per 1 pound of body weight. Some high protein diets will recommend a percentage of total calorie intake (such as 30% or more).Drawbacks of High Protein Diet: Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis, and kidney stones- It is difficult to eat 6 small meals through the day especially when you are working or travelling- Too high protein can leads to renal (kidney) failure or stress.- Bone loss is also seen with high protein intake as it creates an acidic medium and calcium carbonate from bone will be leached out to balance the ph level of blood.- Consumption of protein more than the daily dietary requirement of the body results in protein being stored as fat in the body.GM Diet and health program was developed for employees and dependents of General Motors, Inc. GM Diet’s target is to loss 10-17 lbs per week ( put this in kgs) . It will also improve dieter’s attitudes and emotions because of its cleansing systematic effects. The effectiveness of this seven day plan is that the food eaten burns more calories than they give to the body in caloric value.Drawbacks of GM diet: Too many restrictions on food so makes GM diet a difficult diet to follow.- GM Diet cannot be continued in the long run.- GM diet, by default, cuts out many valuable nutrientsThe GM Diet is a short term route to weight loss, which may or may not be healthy. Especially if practiced in the long term. Losing such drastic weight is not healthy, as it puts a lot of stress on your health.A Gluten diet is popularly being used as a fad diet to lose weight. A Gluten-Free Diet is a diet completely free of gluten. Gluten is a protein found in most grains (specifically those that include rye, barley, or wheat). Traditionally used to treat celiac disease, a disease that disrupts the absorption of nutrients in the small intestine.Drawback of Gluten Free Diet: Gluten free diet needs special attention. Food products are not easily available in the market. Gluten free diet is not practical for most people.Balanced Diet: Rather than experimental diet which are not balanced with nutrition could be unhealthy for the body in long term resulting in deficiency of certain nutrients. A balanced diet is when your daily dietary intake is based on your individual body type and its requirement. It doesn't tell you to starve or or eat just a specific food but there is a variety of food spread across the day giving you complete daily nutrition.People from different regions and places have a different eating pattern and foods they like . Its difficult to sustain long term weight loss on diet plans that are not similar to your actual eating lifestyle. Therefore for best and long term results choose a weight loss diet program that understands your lifestyle and caters to it.

Gluten Tag: Friend or Enemy?

Ms. Swati Kapoor, Dietitian/Nutritionist
Imagine a glass of cranberry and raspberry smoothie with quinoa berry bowl and quinoa pumpkin pancakes waiting for you at the breakfast table to wish you ‘Guten tag’. Yes, you got it right! I am talking of a gluten-free breakfast to wish you a good day (Guten tag is the German word for ‘hello’ or‘good day!’). Eating a gluten-free diet is in vogue these days. It may be a good idea for some, but not for all. Therefore, get your facts right before you plunge into gluten-free food.What is gluten?Gluten is a complex protein. When two proteins, prolamin and glutenin, are mixed together in water, they combine to form gluten. Gluten is found in wheat, barley, rye, some ice-creams and ketchups. The prolamins are called gliadin, secalin and hordein in wheat, rye and barley,respectively, and are responsible for the adverse reaction in patients of celiac disease.In people with celiac disease and gluten sensitivity, gluten consumed with the food items prepared from wheat, barley, etc., is not digested and causes damage to their small intestine. This small intestinal damage, thereafter, hampers the absorption of essential vitamins and minerals leading to nutritional deficiencies. A gluten-free diet is highly recommended only to those suffering from celiac disease and gluten sensitivity.For all those who can digest gluten, a diet free of gluten is not needed. Of note, whole wheat, rye and barley are rich in fibre, which lowers cholesterol and improves digestion. There is a misconception amongst people that gluten-free diet helps in losing weight. On the contrary, not necessarily all gluten-free diets are healthier and may, in fact, lead to weight gain.Befriend a gluten-free diet?People who are inherently unable to digest gluten or have gluten sensitivity require a gluten-free diet. For people who opt for it without a medical condition, it helps them generate more awareness about food they eat. They end up eating less processed food and more natural foods. It introduces better quality grains like quinoa in their diet. This diet ensures that they consume good carbohydrates rather than refined carbs.Say no to gluten-free diet.In the bargain of switching to a gluten-free diet (in spite of being able to digest it), you may lose out on other essential nutrients like iron, folate and fibre. As you are not eating enough carbs, unhealthy weight loss may occur out of starvation. On the cost front, a gluten-free diet may burn a hole in your pocket, as gluten-free food is expensive and its preparation is time consuming.Remember that there is no point in eating some food with gluten and some without it. It is no good to follow half a diet. So, whatever you chose, follow it 100% to reap the benefits.

Health Benefits of Eating Sorghum

Ms. Swati Kapoor, Dietitian/Nutritionist
Sorghum is the nutritious cereal which makes healthy diet. It is cooked as porridge for breakfast or along with other dishes. It is rich in vitamin and minerals and has many health benefits. It is gluten free and contains lot of dietary fiber helpful in digestion and making you feel fuller. Read to know about importance of fiber.Nutrition of SorghumSorghum is rich in potassium and phosphorus. It has good amount of calcium with small amounts of iron and sodium. Sorghum has good amount of thiamine and niacin with small amounts of riboflavin. Eating 100 gm of sorghum give 339 calories. The protein and starch in grain sorghum are more slowly digested than other cereals, and slower rates of digestibility are particularly beneficial for diabetics.Sorghum starch is gluten-free.Get more information on wonder foods for diabetics.Health Benefits of SorghumSorghum makes a healthy diet since it is gluten-free diet.It is good in treatment of celiac disease and allergy from eating wheat.It keeps bones and teeth healthy giving energy to the body.It also maintains the health of heart, controls diabetes, arthritis and weight of the body.According to whole grains council-considering lot more researchers, they have listed down some health benefits of eating sorghum.1.Sorghum protect against diabetes and insulin resistance.2.Eating this grain inhibit the cancer tumor growth.3. It may help manage cholesterol.4. It is one the safe food for people who are suffering from celiac disease. 

Bloating - Wheat Sensitivity or Poor Digestion?

Ms. Swati Kapoor, Dietitian/Nutritionist
Lately sensitivity to wheat has been on a rise. Often people have been heard saying that wheat makes them uneasy. While there have been cases of gluten intolerance, more & more people think it’s fashionable to eliminate wheat completely from their diet. Let’s dig deep into what really is happening.There are three key health problems caused by wheat -- Wheat sensitivity: Symptoms like bloating, cramps, diarrhoea and sickness come on quite slowly, usually hours after eating wheat. There is no diagnostic test.- Wheat allergy: Reactions usually begin within minutes and include itching, rash, tongue or lip swelling and wheezing. Diagnostic test available.- Coeliac disease: Also known as gluten intolerance is a common digestive condition where your intestine can't absorb gluten found in wheat, barley, oats and rye. Diagnostic test available.How do you know if you are gluten intolerant or just sensitive to wheat?People with gluten intolerance have more severe symptoms like growth problems, decreased appetite and failure to gain weight, chronic diarrhea, which can be bloody, chronic constipation, vomiting, abdominal bloating and pain, fatigue & irritability.There are special tests that help diagnose this medical condition.People with wheat sensitivity suffer from bloating or other minor symptoms after eating wheat based products.The best way to rule out the sensitivity is by following an elimination diet which should be advised by the physician. This is where you completely cut out wheat from your diet for four weeks then bring it back in gradually to see if symptoms re-appear. If your symptoms return, it confirms you’re sensitive to wheat and will also help to show you which foods are especially troublesome.Sometimes people are more sensitive to wheat in certain form but are okay to consume it in others. For example, Some people may only have problems with chapatti, bread but might be perfectly fine with whole wheat pasta.If you are sensitive to wheat, or you have trouble digesting it, the main way to relieve your symptoms is to embark on a wheat-free or partially wheat-free diet. Poor or weak digestion is directly related to an unbalanced diet. This condition can easily be managed by improving the diet. Eating a high fiber diet is important for our overall digestive health—particularly in preventing constipation. Adding foods that improve the ratio of good to bad bacteria in your intestines can help improve the health. Natural foods like yogurt, banana, garlic contain probiotics promote intestinal health.

How to Cope When You Know Your Child Has Autism

Dr. Santosh R Joshi, Homeopath
The diagnosis of your child having Autism can be a tough one, but in life we have to face the challenges thrown at us. One best part is that autism is not a life threatening disorder and when handled in a proper manner can be handled successfully.Some of the best ways to cope up can be:Taking proper guidance from a certified professional about what is autism and how to deal with it.Accepting that your child is having autism and it can be handled.Sensory issues, comprehension, hyperactivity, behavioural issues can be safely dealt with the right homeopathic medicines by a qualified homeopath.Nutritional interventions, GFCF diet can definitely help but has to be started after consulting a Nutrition expert.If you are unable to cope up with the social issues take help of your counselor or you can talk with your family and friends who can be of great help. There is no harm in reaching out for help.Community groups can also be a great boon to get over psychological pressures and also address the needs of your growing child.In our practice we have seen that major stress is caused when there is lack of acceptance that the child is suffering from autism. When parents work as a unit along with the intervention team then amazing outcomes have been seen. When the child is small and growing up the major worries are about speech, social interaction , sensory issues ,eye contact and stereotyped behavior to name a few. When the child is in the teenage and there are hormonal changes taking place it can be quite challenging to handle your kid, during such times one should take professional help in how to deal with the issues that the autistic teenager must be facing.Be sympathetic and try to understand the needs of the child and provide them with the necessary measures so they can adapt to the change and also live with their peer group. We were able to help children who used to have violent behavior outbursts, obsessive compulsive behavior, sensory issues with the right Homeopathic medicines. Parents should also continue the therapies and should also have a rational, realistic goal which can be achievable .The aim should be make the child independent so in the future they can live on their own. Some of the other issues that can be faced are in a school where there can be complaint every now and then try to meet the management of the school and make them understand what are the requirements and how the issues that the child is having can be handled in a positive way. This has helped quite some parents who came to us and we tried to resolve these by spreading awareness and some case the inclusive education for ably disabled has also made an impact. Check for the facilities that your country provides for autistic individuals and take the benefit.Let's join hands to make living Simple and Easy for ably disabled and be more empathic towards the families.

Buckwheat, Kuttu for Weight Loss During Navratras

Dr. Pallavi Jassal
Buckwheat, commonly known as kuttu is a plant which is an integral part of Navratri diet. Kuttu is gluten free and can play a significant role in weight loss.Buckwheat is highly nutritious and energizing and can be utilized as an alternative to wheat or white rice. Buckwheat is rich in nutrients like copper, manganese, magnesium, phosphorus and fiber.In India, a lot of ghee and oil is used in making kuttu preparations like poories and pakodas which turn into a disastrous food for diet watchers. That’s why many tend to put on weight during the navratras instead of losing it. Though there is not much difference in the calories of 100gm of each, kuttu atta and wheat atta. Each of these provides about 330 Kcal per 100g. But the difference is the higher amount of protein you get for kuttu along with a double dose of vitamins. It makes you feel full for longer and keeps hunger pangs at bay. It is best eaten in grain form like daliya or porridge or can be added to your regular wheat atta. Kuttu is great to lose weight, but in which form it is had is more important.Let’s know how…Kuttu Helps to Lose Weight:Not just during fast, regular eating of buckwheat increases the speed of weight loss. Buckwheat has lesser calories in comparison with wheat. It is free of cholesterol and saturated fat and rich in protein and fiber which makes it an integral part of dieter’s diet.Kuttu Improves DigestionThe soothing thermal nature and sweet flavor of buckwheat makes it a healthy and tasty food that is effective in flushing the intestine by flushing out the waste products and toxins from the digestive tract. It not only strengthens the intestines but also promotes appetite and is beneficial in diseases such as chronic diarrhea and dysentery.Kuttu is Diabetic friendly:Relatively low in calories, buckwheat is a perfect food choice for diabetes. Buckwheat helps strengthens the artery walls and reduces hemorrhage, thus helps in reducing the risks of heart attacks in people with diabetes.ConclusionCompared with other grains, buckwheat is low calorie, which contains a lot of proteins, phosphorus, iodine, iron, magnesium, potassium, vitamins B1 and B6. Kuttu is great to lose weight, but in which form it is had is more important.

Psoriasis Cure

Dr. Ramesh Maheshwari, Sexologist
PSORIASISPsoriasis isred scaly (silvery white) patches which can appear any where on the skin.Facts:Cause: Unknown.Possibly genetically determined.Common between 15-30 years.Precipitating factors are:–Psychological emotional stress.–Cold weather.–Injury.–Septic focus.–Drugs like Steroids, Brufen, Lithium,Anti-malarials and Beta - adrenergic blockers.Sign and symptoms:Usually affects both sides of body symmetrically.Well circumscribed red, dry plaques(flat areas on the skin) of various sizes, covered with scales.Removal of scales gives rise to pin-point bleeding points.Sites can be anywhere on the body especially on e.g. elbow, knees, sacrum and occiput.Lesions are coin shaped or circular with central clearing.Joints can get affected especially finger joints.Nails frequently become pitted and thick with brownish black discoloration.Dietary management:Avoid:Avoid precipitating or trigger factors.Avoid food you are allergic to.Avoid smoking and alcohol.Avoid foods high in fat or sugar.Avoid non-vegetarian food – meat,poultry.Do:Warmth may help to control relapses.Do regular exercise helps by improving blood circulation.Practice yoga will help in reducing stress.Consume:Drink plenty of water.Eat fresh and raw fruits and vegetables as they provide antioxidants and flavanoids which help in reducing inflammation and boosting up immunity.Consume figs and fish oil might help you feel better.Eat a well-balanced diet - Proper nutrition will improve general health and reduce the severity of the disease.Do not over eat even healthy foods.Limit intake of red meat and dairy products.Eat foods that contain psoralen before you walk out in sun - Celery, carrots, citrus, figs, fennel, and parsnips. It makes the skin more sun-sensitive to the positive effects of UV light. But do not over expose to sun.Consume oily fish, may help reduce the inflammation associated with psoriasis - mackerel, salmon, black cod, albacoretuna, herring and sardines.Have a low-calorie diet if you are over weight - about 1,200 calories per day. Some researches have shown relations between psoriasis and obesity.Consume gluten free diet, it benefits individuals with psoriasis (Gluten is a mixture of proteins found in some cereals, particularly wheat) – avoid wheat, rye, barley and oats they contain gluten.Increase intake of vitamin D.Increase intake of omega 3 fatty acids and reduce intake of omega 6 fatty acids (ratio of 2:1), omega 3 fatty acid has anti-inflammatory properties.Food rich in omega 3:–Canola oil, flaxseed, flax seed oil,walnuts and green leafy vegetables like purslane, fish - Atlantic salmon,Atlantic halibut, Atlantic mackerel, Atlantic and Pacific herring, sardines,bluefish, tuna and cold water fish.Reduce (do not completely avoid)intake of food rich in omega 6:-Cereals, vegetable oils, whole-grain breads, baked goods and margarines, eggs and poultry.Consume diet rich in vitamin A and zinc, helps in regeneration of the skin.Increase intake of vitamin C, it helps maintain healthy skin.Have coriander leaves frequently, its high in vitamin C and helps to maintain healthy skin.You can have 3-4 strands of saffron in milk, it is beneficial for skin.Basil leaves (tulsi) are said to be helpful in skin ailments, eat 3-4 fresh leaves daily.Consult physician:You can take vitamin and cod liver oil supplements under guidance of your physician.In case of prolonged duration or change in rash pattern take physicians opinion immediately.If symptoms get worse or if you see any Signs of infection (fever, redness of the affected area, pain) occur, see your physician immediately.

Myth - Fat Free Food Is Healthy

Ms. Swati Kapoor, Dietitian/Nutritionist
Over the past century, we have seen an entire generation panic over fat and obsess over the supposed desirability of thinness. This is why, any food items with the tag “fat-free” found their way in our baskets. However, truth be told, if you want to lower cholesterol or lose weight, then it’s best to avoid those fat free products. In Spite of our warnings, these food items are fast filling up all major supermarkets, and truth be told, our kitchens also.With our absurd fear of fat, we often miss out its true meaning of the fat free. What do I mean? According to the FDA, fat free product must have fat less than 0.5 grams as per serving. This will go well only if you eat “per serving,” which means, if you consume more than that, the food item ceases to be fat free.We can therefore, safely conclude, that fat free food doesn’t help you lose weight, it actually makes you fat. Sad, but that’s the truth. Read more about tips to lose weight.You eat more! Sometimes fat free is so taste free, that makers tend to pour more ingredients like sugar, salt , additives, enhancers, thickeners-that all add more calories. Due to it’s taste, you tend to eat more and put on those extra unwanted calories.That ultimately make you more bulky and fat. Which is clearly not good. However, in a way, these companies give you false hopes in the name of fat free foods. Have you ever tried reading the nutritional label of a fat free food? You will be scared! Most of these products are filled with fillers that does not add anything to the nutritional value. These food producing companies, furthermore, market the items in ways that it appears to be much healthier products. While it’s a success for the marketing team, what we fail to realize is that the chemicals in these product are building up the toxic levels in our body, which would eventually be some of causative agents of many diseases. Truth be told, while consuming these fat free foods, you typically end up consuming 30% more calories than your regular food. However, this doesn’t mean that consuming less of these similar items or binging more on the greasy stuff would be good. The idea here is to first understand that we should include foods that have good fats in them. For example, nuts and seeds, fish, mustard oil, olive oil and avocados are loaded with good fats. So, next time you are hungry, choose nuts instead of the multigrain cookies.How to stay away from fat free foods?1. Shop smartRemember that not all fat free foods are bad. Consuming in moderation is the trick.2. Read food labelsBefore purchasing any fat free items, make sure that the product is minus sugar and additives. It should not contain any more calories.3. Keep a watch on your servingsThis means three servings of a low fat ice-cream is actually nowhere fat free. You have to stop at one.While I agree there are a growing number of people with real time problems, “fat” is not necessarily all bad. While it's actually sad to see the society’s miserable obsession with being thin, it is also true that in the modern world, our sedentary lifestyle and easily available junk food, does conspire to make us fat. For those unlucky us, it is important that our diets and lifestyle is maintained under strict vigilance of healthy. Include fat in your diet, but in moderation.

How Much Protein Do You Need?

Ms. Swati Kapoor, Dietitian/Nutritionist
Protein is one of the important macronutrients of the human body. 16 percent of our total body weight is protein. Muscle, hair, skin, and connective tissues are mainly made up of protein. However, protein plays a major role in all of the cells and most of the fluids in our bodies. In addition, many of our body’s important chemicals -- enzymes, hormones, neurotransmitters, and even our DNA -- are at least partially made up of protein. Although our bodies are good at “recycling” protein, we use up protein constantly, so it is important to continually replace it. Proteins are made up of smaller units called amino acids. Our bodies can manufacture most of the needed amino acids, but nine of them come from natural food sources. Animal proteins such as meat, eggs, and dairy products have all the amino acids, and many plants have some of them.Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by 0.8. This is the number of grams of protein that should be the daily minimum. According to this method, a male weighing 67kgs, should eat 54 grams of protein per day.Athlete: - People who are engaged in endurance exercise (such as long distance running) or heavy resistive exercise (such as body building) can benefit from additional protein in their diets. The current recommendation is for these athletes to consume 1.2 to 1.7 grams of protein per day for each kilogram of body weight.Pregnant woman: - The minimum protein consumption for pregnant women is about 15 grams per day more than the usual recommended amount, though this is not as crucial in the first half of the pregnancy.In case of a medical condition, the intake of protein varies. For example, in case of kidney disease, the intake of protein is 0.5 grams per kilogram.Unlike fat and glucose, our body has little capacity to store protein. If we were to stop eating protein, our body would start to break down muscle for its needs within a day or so.This is an important question for people on diets that are higher in protein than usual, as low-carb diets tend to be. In a review of the research, the National Academy of Sciences reported that the only known danger from high-protein diets is for individuals with kidney disease. After careful study, they recommend that 10 percent to 35 percent of daily calories come from protein. They point out that increased protein could be helpful in treating obesity. There is also accumulating evidence that extra protein may help prevent osteoporosis.Extra protein can be broken down into glucose in a process called gluconeogenesis. In low-carb diets, this happens continually. One benefit of obtaining glucose from protein is that it is absorbed into the bloodstream very slowly, so it doesn’t cause a rapid blood sugar increase.