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Eating refined foods causes sweet stress at the time of eating and  bitter diseases later. Many points need to be understood, but we will just focus here on how to manage diabetes by eating fiber rich food. For your information, please look at the figures and understand the condition of the body while eating refined and unrefined foods.

     First see the condition of the body in a diabetic situation, where only low insulin is available to take over-crowded glucose from the blood  into the organ cells. When iron materials are in frequent contact with water, the water cause oxidative damage called rust. Similarly, high glucose causes oxidative damage to organs causing damage and disease in the organs. The high glucose causes oxidative damage to the body like kidneys, heart, eyes etc. It also damages immune cells causing infections. Damage to the eye lens causes loss of eye sight. Damage to the kidneys causes kidney failure and so on.

Irony of diabetes

      The biggest irony in a diabetic condition is that the body cells all starve for glucose, the energy source, when there is an excess of glucose in the blood! Lack of insulin in the body to transport glucose into the body cells causes energy starvation and shows up as fatigue.  Diabetes is a pitiable condition-starving in the presence of food.

      See what happens when we eat refined and unrefined foods in a diabetic condition.



White rice consumption and risk of type 2 diabetes: meta-analysis and systematic review

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 Fermented Food

 This traditional practice of India is amazing in all aspects especially in food culture.  The general rule in healthy food habits is that food should be cooked fresh; but, if food becomes excessive, maybe rice, then the cooked rice is soaked in water overnight for fermentation. This fermented rice is eaten the next day for breakfast with onions.  Look at the wisdom here. Fermentation of rice is different from fermentation of yogurt. In the latter, a starter culture of microbes are added and so only that bacteria grows more.

        Whereas, while fermenting left over rice, with the intention of not wasting food, no starter microbial culture is added. Hence, all varieties of bacteria grow; predominantly the ones that feed on rice nutrients secreting especially vitamin B12. This is the reason in traditional Indian vegetarians there was no deficiency of vitamin B12, because they ate fermented rice. Eating vitamin B12 rich food prevents anemia and fatigue and tiredness. People who require strenuous physical exercises benefit from the intake of Vitamin B12 and several other micro-nutrients by eating fermented rice. please Click here  to read.

         The wisdom of eating onions with fermented rice has another health benefit. Since fermented rice, unlike yogurt, has a plethora of microbes, their disease causing ability has to be curbed. This is taken care of by eating fermented rice with small red onions or red pearl onions which are rich in sulfur-containing anti-bacterial compounds. Fermenting rice is good wisdom of not wasting left over rice and at the same time enhancing its nutritional and health qualities.

        Each state of India has different types of fermented foods based on the grains that are available to them. The most popular is a steamed rice-bean food called "Idli". Rice and Black Urad gram (a type of black bean) is soaked and ground to a paste-like consistency and allowed to ferment. Due to microbial activity the batter rises; when this is steamed it forms a very soft, fluffy 'cake'. Idli is a very balanced food with the right amount of carbohydrates and  proteins, fat and other nutrients. It is the ideal food for all ages for both the healthy and sick. For more information on general fermentation.


Main advantage of Fermentation:

Reduction in anti-nutritional and toxic components in plant foods by fermentation was observed in a research which showed " Cereals, legumes, and tubers that are used for the production of fermented foods may contain significant amounts of antinutritional or toxic components such as phytates, tannins, cyanogenic glycosides, oxalates, saponins, lectins, and inhibitors of enzymes such as alpha-amylase, trypsin, and chymotrypsin. 

These substances reduce the nutritional value of foods by interfering with the mineral bioavailability and digestibility of proteins and carbohydrates. In natural or pure mixed-culture fermentations of plant foods by yeasts, molds, and bacteria, antinutritional components (e.g. phytate in whole wheat breads) can be reduced by up to 50%; toxic components, such as lectins in tempe and other fermented foods made from beans, can be reduced up to 95%. These reductions in antinutritional and toxic components in plant foods during fermentation are discussed.  please  Click here  to read the research article in detail.

Ancient cultures ate fermented grains and millets so that the intestines were kept healthy and so does the the body. We have seen that eating fermented rice increases the bacterial content and fiber like effect. Also during fermentation, bcateria will breakdown sugars into lactate or acetates so that body is spared of doign that work. This decreases the stress of organs of pancreas, liver and stomach. Olden days, rice, wheat and other grains were fermented and eaten and so had less diseases. Now we dont chew food properly and eat without digested the starch in the mouth (salivary amyalse digest starch in mouth) and so it is a starin for digestive system to do that work. Hiowever bacteria digests food and helps our system to have less stress. Eating fermented foods therefore prevents diabetes, cholesterol problems heart and kideny diseases. In North India, wheat dough was prepared and sovered in cotton cloth and allowed to ferment for many hours and chapathi was made. This is very good for the system. When we eat unfermented chappathy, rotti and tortioas, it becomes a strain for our system.

Traditional Indian fermented recipes

1. Fermented Milk products-ladakh

2. Assam Indian Fermented tribal foods.

3. Quality attributes of a novel cereal based probiotic product prepared by using food grade lactic acid bacteria

4. Process characteristics and nutritional evaluation of handia - A cereal based ethnic fermented food from Odisha

Indian Chilika curd – A potential dairy product for Geographical Indication registration 

A study on the fermentation pattern of common millets in Koozh preparation – a traditional South Indian food

To read how Gut bacteria can change our health.

Very simple difference between prebiotics and probiotics.

         We will now talk about organic foods.

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Over Weight & Fiber

         Since fibers stick on to glucose in intestines, they not only release glucose slowly into blood, but also prevent less absorption of glucose into the body.       

       Glucose that enters into the body  will be used as energy  source for the body cells and rest of the glucose will be stored as fat. As we mentioned earlier glucose is the energy currency of the body and like the unused currency we deposit in the bank, the body reserves in fat.  Someone who is over weight means, he or she has a "fat" bank-balance.

      Eating fiber rich foods like whole grains, beans and vegetables are the best sources of fiber. eat do not stick on to one type of grain or vegetables or beans. eat variety and you get different types of fiber through these foods.

        Stop earning more glucose and be a spendthrift to exhaust your fat balance to become slim. Fiber is the money-sucker.


      This does not mean you can avoid carbohydrates totally. Instead of eating fat rich and protein rich foods and causing imbalances in the body, it is wise to eat fiber rich carbohydrates, exercise and be slim and healthy.

       To be wise, is to eat fiber rich food while you are pregnant and so you make your child's pancreas and body healthy and continue to feed your children fiber rich foods right from the beginning. Let your children grow healthy, vibrant with energy and not fatty sluggish.

Banana flour when added to starchy food like pasta, it lowered the glycemic index.  Low glycemic responses are thought to be favorable to health because of possible prevention of heart disease and metabolic diseases like type 2 diabetes and also for over weight.

Look again how our ancestors were highly intelligent in using banana powder to infants, patients and old people.  Children are weaned with this banana powder. Traditionally unripe special banana called "Nenthrampazham" (called as cooking bananas in USA, Mexico) was cut into pieces and sun dried  and store in a clean bottle. It could be powdered and stored also for convenience.  To prepare, pour one teaspoon of ghee to a pan and add two tablespoons of the powder and just briefly fry for 20 seconds. Add water and stir continuously for 5 minutes to cook without forming lumps. Add sugar or  palm jaggery  for taste. This is an instant natural safe healthy traditional baby food.   This is now scientifically proven that  Banana powder is good because of its high anti-oxidant power and also rich in nutrients.

Eating citrus fruits like lemon is good to reduce fat in exercise.

      Sakthi's tip for health - Eat unrefined foods but have refined thoughts.

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Modern Research & Diseases

     We do not deny that modern science has given us the benefits of antibiotics and other discoveries. But at  the level of knowledge about food it has seriously failed because of its unholistic view. We will explain with the following example showing  how traditional practices  had wisdom (holistic view) with regard to food.

       Understanding the modern and traditional approach in the case of iron would suffice to clearly see how modern food habits cause diseases. Scientists do not see the whole picture or holistic view. Scientists found that phytates bind iron and this  causes less iron to be available in the food to be absorbed by the intestines. So, during the last century, they recommended that whole grains are bad for health and we should use refined products. The people, after suffering from constipation and diabetes, are slowly understanding that whole grains are indeed healthy and prevent these diseases. Now in the turn of this century scientists discover that  use of whole grains and beans can only decrease incidence of diseases. So, now, food scientists have created a new food pyramid  giving high importance to whole foods.

       There is still the great blunder of prescribing and supporting supplements. Earlier, when scientists found that whole grains and beans contain phytates which bind to iron and prevent iron from being absorbed by the intestines, they not only recommended the use of processed or refined foods, they also added iron supplements in foods and called them enriched foods. The blunder of  recommending refined foods is at least getting corrected by increasing the awareness about whole grains. But the very serious mistake of iron fortification still continues with the declaration that developed countries do not have incidence of anemia. But the sad fact is that the fortified iron causes serious oxidative reactions in the body causing oxidative stress, the number one killer of genes, or genetic information. Oxidative stress causes mutations resulting in diseases and hereditary diseases.

      More serious than this, vitamin C is also fortified with iron. This is a double killer because vitamin C oxidizes iron faster than anything else and doubles the oxidative damage to the body. This is the predominant cause for most diseases. The people do not have a clue regarding this poisonous nature of supplementation. After a heavy toll on health, we hope modern research will open its eyes to this blunder of supplementation.

     Popping vitamin and food supplementing pills may cause some known benefits, but no one knows the unknown damages it could cause.

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Processing of Grains - Rice

     All three parts of a grain are needed for the nourishment of our body.  If all three parts of a grain are present in processed foods, they are considered whole grain. By comparison, refined grainscontain only the endosperm. When the germ and bran portions are removed during milling, the nutrient content is reduced by 25 to 90 percent. Most refined grain foods are enriched with some of the nutrients lost in milling.

A research paper on Indigenous rice varieties of India.

     For example, in the case of rice, Brown rice is covered with bran layer, that densely wraps around each grain. Brown or cargo rice is high in fiber, protein and vitamins. Polishing brown rice removes the bran layer which is rich in vitamins  and nutrients, resulting in white rice.


                        Brown and White Rice



    Parboiled rice is an intelligent, ancient technique  to preserve the nutrients by soaking, cooking, drying paddy along with its husk before milling. Due to this process, the nutrients leach from the bran into the  endosperm layer. When the rice is polished, the nutrients are not completely lost. Parboiled rice is a processed rice which is more healthy than white rice but cannot compete with the nutritional value of brown rice.

      Brown rice , though nutritionally good, is hard for many to digest. There are three ways to make it soft and very tasty.

      1. Soaking brown rice overnight in water. Soaking causes the phytates to break down so that vitamins and minerals and other nutrients are freely available  to be   absorbed.

      2. Add more water while cooking. Usually for white rice, water is added in the ratio of   1: 1.5 or 2 (One to one and a half or two). For brown rice the ratio should be 1:2.5 or 3 (One to two and a half or three). This makes the rice  really soft.

      3. Cooking in a pressure cooker. If that is not an option, then cooking time should be 10-15 minutes more than white rice.



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